Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Hawthorn fruit is beneficial to the cardiovascular system, partially due to its effect on serum cholesterol. Previous reports showed that hawthorn decreased serum total cholesterol (TC),3 LDL cholesterol (LDL-C) and triglyceride (TG) in hyperlipidemic humans (5,8).
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL. Eating more fiber also makes you feel full, so you won't crave snacks as much.
Other examples of foods that are high in unsaturated fat include avocados and olives. Nuts – along with many fruits and veggies – can also be a great source of soluble fiber. Adding as many of these foods as you can to your diet can be a double-dose of cholesterol-reducing impact.
In human studies, consuming up to two to three medium-sized apples resulted in a decrease in total cholesterol levels between 5% and 13%. LDL cholesterol levels were lowered by at least 7% in some studies, and HDL levels were increased by up to 12%.
Lemon Juice and Cholesterol Levels
According to the latest research, lemon juice may help lower cholesterol levels and improve cardiovascular health. These benefits are largely due to the high levels of flavonoids and vitamin C found in the juice.
Tisch Center for Women's Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men.
When people have high cholesterol their LDL (bad) is high and their HDL (good) is low. Eating healthy, regular exercise and drinking plenty of water will help to bring down cholesterol levels within 2-3 weeks.
In one large study, men who slept less than 6 hours on most nights had higher LDL cholesterol, but women who slept the same amount had lower LDL. Men and women who snored during sleep had lower levels of HDL cholesterol. Sleep deprivation or staying up all night may make cholesterol levels go up, too.
“This study did show that eating two apples a day led to a slight reduction in cholesterol compared with an apple drink. The effect on cholesterol was very small compared with drug therapy with statins, and so it is not clear whether this effect would lead to a decrease in heart disease or stroke.
"They're high in vitamins, minerals, and good monounsaturated fat, which can lower cholesterol." Along with almonds and walnuts, the FDA gave its qualified health claim to peanuts, hazelnuts, pecans, some pine nuts, and pistachios. Many studies back up their benefits.
Both almonds and walnuts have polyunsaturated fats that are proven to destroy bad cholesterol. Walnuts are also known for keeping blood vessels healthy. Studies have shown that grabbing 1.5 ounces of whole walnuts six days a week for a month can lower total cholesterol rates by 5.4%.
Some evidence suggests consuming white rice in excess may contribute to high cholesterol. However, choosing whole grain varieties adds more fiber and nutrients to the diet and may help someone manage their cholesterol.
Compared to other fruit juices such as blueberries, cranberries, and oranges, pomegranate juice contains more antioxidant catechins that can help reduce cholesterol levels.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Eleven of the studies showed that garlic reduced serum cholesterol levels, but fourteen studies showed no effect on lowering cholesterol.
Niacin is a B vitamin. Doctors sometimes suggest it for patients with high cholesterol or heart concerns. It increases the level of good cholesterol and reduces triglycerides, another fat that can clog arteries. You can get niacin from foods, especially liver and chicken, or from supplements.
Regulates cholesterol level
Another reason to have cucumbers regularly is that they contain a healthy level of pectin, which is a type of naturally occurring soluble fibre that helps decrease the levels of blood cholesterol, eliminates toxins and keep the heart-healthy.
Chronic stress leads to consistently high levels of stress hormones, which in turn can lead to consistently high blood pressure, blood sugar, cholesterol, and/or triglycerides.