Thursday, 22 December 2011

FOODS FOR LOWERING CHOLESTEROL.

High cholesterol levels in the body can lead to ATHEROSCLEROSIS i.e  thickening of the arterial wall due to the accumulation of fatty acids. atherosclerosis can lead to various conditions such as -




  • coronary heart disease.
  • high blood pressure.
  • angina.
  • heart attack.
  • stroke.
  • heart arrythmia.
  • peripheral artery disease.
for the functions of cholesterol and its normal limits click here




Here I am listing some foods which can lower cholesterol in the body -





  • Oatmeal, oat bran and other high fiber foods.
Oatmeal contains soluble fiber which reduces low density lipoproteins (LDL). Other foods containing soluble fiber – kidney beans, apples, pears, barley and prunes, eggplant and okra.
Soluble fiber reduces absorption of cholesterol into blood stream.



  • Fatty Fish and omega 3 fatty acids.
It reduces blood pressure and risk of developing blood clots.
Highest levels of omega acid are found in- mackerel, lake trout, salmon, halibut etc…
One should take grilled or baked fish in order to avoid unhealthy fats.


Other sources of omega 3 fatty acids- ground flaxseed ( called alsi in hindi) or canola oil (white mustard oil).





  • Walnuts, almonds & other nuts.
Handful of some dry nuts are beneficial in reducing cholesterol level in blood.



  • Olive oil.
Contains a potent mix of antioxidants that lowers bad cholesterol (LDL) & leave good cholesterol (HDL) untouched. Extra virgin olive oil is best for this purpose. Minimum 2 tblspn of olive oil is sufficient daily.


  • Foods with added plants and sterols.
They help in blocking absorption of cholesterol. Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent.


  • Eating the fruits and vegetables raw in the form of salads and drinking soup is a good way of warding off the evils of high cholesterol. Leafy vegetables and green salads are a good way to start the day. Citrus fruits contain lots of vitamin C, folic acid and soluble fibre.



  • Eating soyabeans, soy milk can also rduce cholesterol.




  • Eating dark chocolate has been found to improve the cholesterol levels. For best results eat raw chocolate without added dairy products or artificial sweeteners.


  • Garlic contains allicin which prevents the body from retaining LDL.



  • Sesame seeds are rich in phytosterols which lowers LDL.



  • Safflower  also reduce cholesterol levels in the body.






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