Foods That Effectively Lower Blood Cholesterol

Ath­er­o­scle­ro­sis is called the dis­ease of the cen­tu­ry for a rea­son. But there are foods that help low­er cho­les­terol lev­els and there­by pre­vent ath­er­o­scle­ro­sis.

cholesterol lowering food photos


What is cholesterol

Cho­les­terol is a sub­stance found in the human body. About a third of cho­les­terol we get from food, and two thirds are pro­duced in the body by the liv­er. We need cho­les­terol. After all, a whole range of hor­mones is syn­the­sized from it, includ­ing sex and anti-stress hor­mones of the adren­al glands. How­ev­er, if the lev­el of cho­les­terol in the blood ris­es, it increas­es the risk of ath­er­o­scle­ro­sis.

Mon­i­tor­ing cho­les­terol lev­els is espe­cial­ly impor­tant for peo­ple with lipid metab­o­lism dis­or­ders and those who have a hered­i­tary pre­dis­po­si­tion to dis­eases of the car­dio­vas­cu­lar sys­tem. The rec­om­mend­ed amount of cho­les­terol for a healthy per­son is 300 mcg per day. If there are risk fac­tors — up to 250 mcg per day.

How to lower cholesterol with food

You can reduce cho­les­terol lev­els with the help of spe­cial prod­ucts that absorb fats and accel­er­ate their removal from the body, as well as improve liv­er func­tion. Include them in your diet more often!

Rose hip

foods to lower cholesterol - photo


Rose­hip infu­sion is use­ful for the nor­mal func­tion­ing of the liv­er. In addi­tion, it is a valu­able source of vit­a­min C, which our body needs in win­ter. Put 15–20 dry fruits in a ther­mos, pour 0.5 liters of boil­ing water and leave overnight. One glass of infu­sion per day is enough.


Rich in fiber. Fiber removes fats from the body, improves peri­stal­sis and intesti­nal microflo­ra. As a result, cho­les­terol is reduced. Anoth­er use­ful bonus is a ben­e­fi­cial effect on the liv­er. By the way, you can make a deli­cious sal­ad from pump­kin. Rub it on a grater, add fine­ly chopped apples, dried apri­cots, 2 tbsp. l. nuts. Top with sour cream and driz­zle with lemon juice. If you don’t like pump­kin, buy pump­kin seed oil at the phar­ma­cy and add it to 1 tsp. per day for food. For exam­ple, in the morn­ing in por­ridge.


lowering cholesterol - photo


Good for intestines and liv­er. Con­tains cho­les­terol-low­er­ing antiox­i­dants. It is enough to eat 2–3 pieces of prunes a day.

apples and citrus

Con­tains a lot of pectin. Pectin pro­motes the removal of excess fat from the intestines. To keep your cho­les­terol lev­els nor­mal, make it a rule to eat at least 5 serv­ings of veg­eta­bles and fruits a day, 2 of them can be apples and cit­rus fruits. For exam­ple, eat an apple for lunch and an orange for after­noon tea.

sea ​​kale

foods that lower cholesterol - photo


Source of sodi­um algi­nate, pectin, agar and veg­etable fibers. They, like a sponge, absorb fats and remove them from the body. In addi­tion, kelp con­tains a cho­les­terol antag­o­nist, beta-sitos­terol. It dis­solves cho­les­terol plaques that have already set­tled on the walls of blood ves­sels.


They con­tain veg­etable fibers and pro­mote the absorp­tion and excre­tion of fats. Include oat­meal, buck­wheat, pearl bar­ley, wild rice, quinoa, ama­ranth in your diet. It is very impor­tant that these cere­als are unre­fined.

Curd and sea fish

foods to lower cholesterol


Valu­able amino acids + omega‑3. Cot­tage cheese has lipotrop­ic prop­er­ties, that is, it improves fat metab­o­lism and low­ers cho­les­terol lev­els. True, this applies only to low-fat cot­tage cheese. In addi­tion, cot­tage cheese is a source of the amino acid methio­n­ine, which is ben­e­fi­cial for the liv­er. And marine fish (for exam­ple, salmon) are rich in omega‑3 fat­ty acids, which help nor­mal­ize the lev­el of “good” cho­les­terol.

What not to eat with high cholesterol

First of all, ani­mal prod­ucts. Espe­cial­ly fat­ty meat, cream, but­ter, egg yolks, caviar. Also, don’t get car­ried away with foods that make your liv­er work hard. These are alco­hol, veg­eta­bles with a lot of essen­tial oils (raw gar­lic and onions, radish­es, radish­es), canned food, sausages and fast food. Palm and coconut oils are also dan­ger­ous. These sub­stances con­tain a large amount of “bad” cho­les­terol. Palm and coconut oils are found in var­i­ous con­fec­tionery, ice cream and baked goods, so read the label care­ful­ly.

If you fol­low these rules, include the list­ed prod­ucts in your diet, you can effec­tive­ly low­er blood cho­les­terol lev­els and pre­vent the devel­op­ment of ath­er­o­scle­ro­sis.

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