The top foods to lower cholesterol

The top foods to lower cholesterol

While affected by age, gender and genetic and hereditary factors, the main causes of high cholesterol have to do with following an unhealthy lifestyle, with a poor diet, smoking, obesity, and lack of exercise. This means that by reversing our bad habits, we can lower cholesterol levels naturally, for example, through a healthy diet rich in certain foods. There are foods whose properties lower bad LDL cholesterol, which when beyond the good levels can become dangerous for our body. Recall that the cholesterol builds up in the walls of arteries, making them more finite and hard, which prevents proper circulation of blood from the heart to the cells. To look after your health consume these foods.

Foods that lower cholesterol


Have you still not incorporated oats in your breakfast? It is a super healthy food that, among its benefits, helps reduce bad cholesterol (LDL) quickly: two servings of oats can reduce cholesterol by 5.3% in just six weeks. This is thanks to its beta-glucan compound, which absorbs the bad cholesterol.

Red wine

Remember the benefits of red wine for health? Well, here’s one: two glasses of red wine a week can significantly reduce cholesterol. Do not drink more than that amount; for our body to reap the benefits of wine, we should drink it in moderation.

Salmon and other fish with Omega-3

If you do not like fish, make an effort to give it a try. It’s one of the healthiest foods! One of the tastier and with wonderful health properties is salmon, rich in omega-3 fatty acid; consumed, it prevents heart disease, cardiovascular disease and lowers bad cholesterol in the body. At the same time, it helps increase good cholesterol (HDL). Other recommended fish are sardines and herring.


Walnuts, almonds, hazelnuts and other nuts in general, are rich in monounsaturated fats, healthy fats necessary for the body. The fats that nuts give us are natural and not chemically processed, which makes them heart-healthy foods and controlling cholesterol, among other benefits.


In addition to providing us a generous amount of fiber, as both black beans, red and pinto beans provide a third of the needs of daily fiber, half a cup of beans in our daily diet can get to reduce cholesterol levels by 8%. Stir into your meals!


Antioxidants that tea provides prevent damage from free radicals in the cells that can cause diseases such as cancer. Moreover, the presence of phytochemicals also helps protect our bones and defend the body against LDL cholesterol.

Dark chocolate

Dark chocolate also provides health benefits due to its antioxidant and its ability to lower cholesterol. Consuming 100 grams of dark chocolate daily reduces the risk of cardiovascular disease by 21%. What good news for those who love the chocolate!


It is one of the necessary vegetables in the diet. Flavonoid compounds protect against cancer, cardiovascular diseases, and osteoporosis. In addition, by containing lutein, it also prevents heart attacks. Try to consume half cup of spinach every day to reap its benefits.

Olive oil

Like nuts, olive oil gives us healthy monounsaturated fats, which reduce LDL cholesterol and triglycerides, while maintaining the good HDL cholesterol levels.

These are the foods to help lower cholesterol. If you want to know more natural treatments, do not miss the herbs for lowering cholesterol in this article.

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