Sooner or later, many people will have to lower their cholesterol. Some of them take medication for this. Others are looking for natural alternatives; for example, they want to lower their cholesterol with food.
But how can you lower your cholesterol with certain foods? And which cholesterol-lowering foods are there? In this informative article, we would like to answer those two questions. In addition, we zoom in on some commonly used cholesterol-lowering supplements.
How can you lower your cholesterol with food?
When it comes to lowering your cholesterol naturally, you can choose to add certain foods to your diet.Some healthy foods have a cholesterol-lowering effect. By eating enough of these foods every day, you can have a positive effect on your cholesterol.
This cholesterol-lowering diet is largely related to replacing saturated fat with unsaturated fat. After all, the bad LDL cholesterol is increased by saturated fats. By focusing on eating unsaturated fats, you can lower your cholesterol naturally.
Foods that lower Cholesterol Fast: 3 effective types
Do you want to lower your cholesterol with food? Then some foods can accomplish this. As previously described, these cholesterol-lowering foods target the reduction of “LDL cholesterol”. They naturally contain a lot of unsaturated fats.
The following foods for lowering your cholesterol levels are discussed below:
- High-Fiber Foods
- Vitamin-rich food
- Fish species
1. High-Fiber Foods
First of all, some foods are high in fiber. Eating fiber-rich foods can help lower LDL cholesterol. As a result, you can healthily lower your cholesterol.
Are you striving to reduce your cholesterol with the help of fiber-rich foods? Then you can choose to add the following foods with fiber to your diet, provided you are not allergic to them: Nuts and legumes, vegetables, fruit, and finally whole grain products (such as brown rice and bread).
2. Vitamin-rich food
In addition, it is a good plan to eat vitamin-rich foods if you want to lower your cholesterol.For example, scientific research has shown that vitamin C can reduce cholesterol levels. Vitamin C, like fiber-rich foods, also focuses on reducing LDL cholesterol in your body.
Foods high in vitamins (including vitamin C) include Green leafy vegetables, turmeric, ginger, Brussels sprouts, kale, sauerkraut, and carrots. By consuming enough food with many essential vitamins every day, you can lower your cholesterol level.
3. Fish (especially oily fish)
You can also choose to eat enough fish. Oily fish in particular contains a lot of omega-3 fatty acids. These healthy fatty acids are good for both your heart and cholesterol. That is why fish should not be missing from this list of cholesterol-lowering foods.
But what types of fatty fish are there? Well, you can, for example, supplement your diet with the following types of fatty fish: Salmon, mackerel, eel, herring, and sardines. These types of fish are packed with omega 3 fats, all of which contribute to healthy cholesterol levels.
Cholesterol-Lowering Supplements
In addition to lowering your cholesterol with food, certain supplements can achieve this.The right cholesterol-lowering supplements can be an effective and easy way to supplement your diet. However, they do not replace a healthy diet or any medication prescribed by a doctor.
You may be asking yourself, “What cholesterol-lowering supplements are there?” We are happy to answer that. You can opt for a high-quality multivitamin supplement. Earlier in this article, you read that certain vitamins (such as vitamin C) can lower your cholesterol.
In addition, many people benefit from garlic supplements against high cholesterol levels. Garlic supplements can relax your blood vessels so that the LDL cholesterol can move more easily through your blood. This process has a cholesterol-lowering effect, according to a study.
Finally, there are omega 3 food supplements that can have a beneficial effect. Not everyone likes oily fish. In that case, you can choose to add an omega 3 supplement to your diet. This way you can still experience the beneficial effect of the omega 3 fatty acids. This effect is characterized, among other things, by lowering your cholesterol.