6 Foods To Reduce Cholesterol Naturally

If you want to lower cholesterol natually , there are a variety of foods that reduce cholesterol, including specific fruits, vegetables and nuts. See which foods researchers have determined are cholesterol-busters.

If you are looking for a way to lower your cholesterol, but want to avoid a high-priced prescription with possible side effects, you have options. Nature has provided a variety of foods that scientists have found can effectively reduce cholesterol levels.

This article looks at 6 foods that lower cholesterol.

1. Blueberries – These tasty superfruits have been shown to reduce cholesterol even more effectively than drugs. In 2004, researchers at the U.S. Department of Agriculture reported results of an animal study in which the group that received blueberry skins had cholesterol levels 37 percent lower than the group that received no blueberries.

2. Carrots – Want to drop your cholesterol in 3 weeks? Try adding carrots to your diet. A study conducted in Scotland found that individuals who ate 2 raw carrots every morning for 3 weeks experienced an 11 percent drop in cholesterol. Carrots contain calcium pectate, a soluable fiber that lowers cholesterol by helping the digestive system flush cholesterol out of the body.

3. Avocados – Avocados are often avoided because they are a high-fat food, but they contain a component called sitosterol, which has been shown to lower cholesterol in more than a dozen human studies. Research conducted in Mexico found that after eating avocado daily for one week, participants’ total cholesterol dropped 17 percent and their HDL (good) cholesterol increased 11 percent.

4. Grapes – Grapes contain pterostilbene and resveratol, two compounds that have been shown to have a role in reducing cholesterol. In 2008, researchers at Madrid University developed a juice from the skin and seeds of red grapes and asked human volunteers to add the juice to their diet for 16 weeks. Study participants experienced a 14 percent drop in cholesterol levels and a five percent drop in blood pressure readings.

5. Almonds – Almonds not only taste good, they can lower your cholesterol, especially the harmful LDL or bad cholesterol. A 2002 research project asked adult participants with high cholesterol to eat almonds. Study volunteers who ate one handful of almonds a day lowered their bad cholesterol 4.4 percent and those who ate 2 handfuls of almonds saw bad cholesterol drop 9.4 percent.

6. Grapefruit – These citrus fruits have significant amounts of cholesterol-lowering pectin; 60 to 70 percent of the dietary fiber in citrus fruits is pectin. A 2006 study by Israeli researchers found that eating one grapefruit daily for 30 days reduced cholesterol approximately 15 percent. The study found that red grapefruit lowered cholesterol more effectively than white grapefruit.

Additional cholesterol-lowering tips

Start exercising – Becoming more active will help in two ways. Countless reports have proven that being overweight contributes to high cholesterol levels. Exercise can lead to weight loss, which in turn lowers the risk for high cholesterol and heart disease.

At the same time, aerobic exercise will raise your HDL or good cholesterol levels, which is just as important as keeping bad cholesterol numbers in check. Good cholesterol cleans out blood vessels, carrying away excess cholesterol to the liver for processing.

Limit cholesterol intake – The American Heart Association recommends that individuals who want to reduce their cholesterol through diet consume less that 300mg of cholesterol a day.

Adopt a diet low in saturated fat -  A low-fat, low-cholesterol diet typically limits meat consumption and avoids red meat. High-fat, high-cholesterol meats to remove from your meal plans include: bacon, bologna, salami, sausage, hot dogs, liver, and kidneys. In general, chicken and turkey are low in saturated fat, especially when the skin is removed.

Diet To Lower Cholesterol

But, aside from using the proper and proven low cholesterol diets available today, the most important thing is that knowing and taking in the right foods and effective cholesterol formulas to assist in lowering cholesterol levels.

Tips for A Diet for Lowering Cholesterol

People understand that cholesterol is a bad thing, but are generally undereducated about what cholesterol is and how it can effect your health. A diet for lowering cholesterol is easily within your reach.

Food For People With High Cholesterol

OATMEAL and other FIBERS – Oatmeal is a nutritious fiber with the reputation for its capability to reduce cholesterol. This benefit became an important issue based on expert’s studies sometime in 1980’s until 1989.

7 Ways to Lower Your Cholesterol Without Prescription

Regular exercise has been found to help lower cholesterol and reduce triglyceride levels. With regular exercise you can lower your body mass index and achieve a healthy weight. 

To see more natural methods for lowering cholesterol and a sample diet to lower cholesterol, visit http://www.foods-that-heal.com.

By Cathy Hickman Published: 6/24/2009

Cholesterol Sites

• About Those Cholesterol Levels… « Row 2, Seat 4
• Change Your Diet to Change Your Cholesterol Levels | A2K44 Health
• Naturally Lower Your Cholesterol by Adding More Fiber-Rich Foods to Lower Cholesterol | Wedding Shoes | Silver Slippers | Bridal Sandals
• Diet to Lower Cholesterol in Vegetarians | Current Health Articles
• How to Reduce Cholesterol – High Cholesterol Diet – Ways to Lower Cholesterol » Natural Ways to Reduce Cholesterol Levels
• The New 8Week Cholesterol Cure | Consumer Product Reviews
• A Diet Plan For Lowering Cholesterol Can Assist You Live Healthier
• Lowering Cholesterol Naturally – 3 Reasons to Take Niacin to Reduce High Cholesterol – The Healthy Body Report
• Why High Cholesterol (and High Choline) Foods May be Good for your Blood | How To Treat High Cholesterol
• Grid2010 Call For Papers | Spoonylife

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