7 Foods that lower cholesterol

Top 7 Foods that Lower Cholesterol

7 Foods that lower cholesterol – An unhealthy cholesterol level is as a result of bad diets and habits. Reduce your cholesterol level with these natural foods

Cholesterol is a white fatty substance (lipid) found to be present naturally in all the cells and tissues of the body, brain, nerves, skin, liver, etc. It is also found in some animal-based foods. Like other fats and oils, cholesterol does not dissolve in water. It is essential to life because it is used as the building blocks in the synthesis of many reproductive, growth, and stress-relieving hormones, vitamin D, bile salt, which the body uses to emulsify fats. Cholesterol is transported to and from the cells by carrier-proteins called lipoproteins, which are classified as Low-Density Lipoprotein (LDH or “bad cholesterol”) and High-Density Lipoprotein (HDL or “good cholesterol”).

Elevated or high cholesterol level in the blood promotes the medical conditions known as atherosclerosis and arteriosclerosis (that is, hardening or narrowing of the arteries). High cholesterol is a silent killer. A huge percentage of adults in Nigeria, like most countries, have high cholesterol due to unhealthy diets and habits passed on for generations and consumption of too much trans-fat is largely to blame. High cholesterol is a key factor in developing heart disease, which claims three times more lives than breast cancer and twice as many as lung cancer. High blood cholesterol is usually asymptomatic; that is, the body will show no sign or symptoms that will indicate hypercholesterolemia. So, it is recommended that every adult over the age of 45 should check his or her lipid profiles annually.

7 Foods that lower cholesterol

7 Foods that lower cholesterol


Foods that help lower and maintain blood cholesterol levels include:

  • Drink plenty of water
  • Whole grains (100%) which include wheat, rice, corn, millet, oat, cereal, guinea corn, etc.
  • Legumes such as beans, peas, soya beans, etc.
  • Nuts and seeds
  • Fresh fruits such as citrus fruits (orange, lemon, lime, grapefruit etc), pineapple, pawpaw, guava, apples, avocado, purple grapes, etc.
  • Fresh vegetables such as pumpkins, carrot, garlic, onions, cucumber, cabbage, lettuce, greens, green and red pepper, tomatoes, garden egg, waterleaf, spinach, etc.
  • Oils such as olive oil, coconut oil, sunflower oil, corn oil, cottonseed oil, sesame oil, etc.
See Also:  List of Healthy Nigerian Desserts

Join our community. Like us now

7 Foods that lower cholesterol

Foods that are high in cholesterol level

Avoid these foods that are high in cholesterol

  • Red meat
  • Processed meat
  • Animal fats & oils
  • Hamburgers and fast foods
  • Butter
  • Cheese
  • Egg yolk
  • Margarine
  • Refined, tinned, and processed foods
  • Alcoholic beverages
  • Cigarette smoking

While these foods help you stay healthy, it does not stop the need to see your doctor or health-care provider.

7 Foods that lower cholesterol

Share your comments here

One comment

  1. My triglycerides were 450 and my total cholesterol, LDL cholesterol, and Non HDL cholesterol were sky high at TC= 324, LDL-C = 231, and Non HDL-C=262. My apoB was also sky high at 158. I then took extra-strength fish oil 2000mg daily with 1400mg combined EPA & DHA. My triglycerides quickly went down to 188. However, this nothing for my cholesterol or apoB. I then began Dr. Joel Fuhrman”s The End of Heart Disease” diet. After 8 weeks my triglycerides dropped to 107, total cholesterol from 324 to195, LDL cholesterol from 231to126, non HDL cholesterol from 262 to147, and apoB from 158 to 110. My blood pressure decreased to 111/68 ( average over the last 20 days) and my fasting blood glucose decreased from 97 to 73. I no longer have chest pain (which was constant) nor shortness of breath when walking. I now walk 3 miles a day at a fast pace. Because I have auto-inflammatory Behcet”s Disease, I used to get 2 episodes of oral ulcers per month (1 week in between ulcers). I now get ulcers only once per month (which hurt half as badly) and am confident they will soon go away completely since this diet is anti-inflammatory. I am ecstatic!

Leave a Reply