How to Lower LDL Cholesterol Naturally with 34 Foods Diet

How to Lower LDL cholesterol naturally? The answer is simple: 1. Eat foods that increase HDL, 2. Eat foods that lower LDL, and 3. Avoid foods that cause LDL cholesterol. Then, knowing what foods you need to do the strategies is the essential step how to lower LDL cholesterol naturally.

Cholesterol is a complex compound that the body produces in the liver and the rest from the outside of the body as in substances that are useful to the body.

Actually, there are two types of cholesterol and there is only one of them that is bad for our body. Here are the two types of cholesterol:

  1. LDL (low-density lipoprotein) called bad cholesterol that is harmful to the body and should be avoided.
  2. HDL: high-density lipoprotein that prevents bad cholesterol from settling and not harming the body.

Cholesterol is necessary for humans as well to build cell walls and make hormones. Cholesterol is also an important component for making bile acids, steroid hormones and vitamin D.

Normal cholesterol level is <200 mg/dl for total cholesterol, <100 mg/dl for bad cholesterol (LDL, the type that can clog arteries) and >50 mg/dl for good levels (HDL-type that helps cleanse fat from the blood).

how to lower ldl cholesterol naturally
How to Lower LDL Cholesterol Naturally with 34 Foods Diet 

1. How to Lower LDL Cholesterol Naturally - Eat Foods that Increase HDL

As mentioned above, there are three strategies you need to lower LDL cholesterol. Let's start with the list of foods you need to increase HDL.

1. Wheat/oatmeal porridge.
Wheat/Oatmeal contains high fiber which can reduce the level of bad cholesterol in the body. High fibers are also found in red beans, bananas, apples, pears, and prunes. This fiber will reduce the absorption of cholesterol in the bloodstream. Thus, there will be no sedimented cholesterol in the bloodstream.

2. Yogurt.
These foods are fat-free and are rich in protein, calcium, microorganisms (Lactobacillus sp) that help lower high cholesterol.

3. Chocolate.
Chocolate is a source of snacks and contains antioxidants and flavonoids that are useful for lowering cholesterol. Chocolate will also release stress or body tension.

4. Foods that are Difortified/enriched with Sterol and Stanol.

Foods fortified with sterols or stanols (substances in plants that help with the absorption of cholesterol) include margarine, orange juice, or yogurt.

5. Beans.
Eat more nuts and reduce potatoes. Carbohydrates in potatoes will raise blood sugar levels. While nuts will have lots of fiber and slightly increase sugar levels.

2. How to Lower LDL Cholesterol Naturally - Eat Foods That Lower LDL 

As we know that LDL cholesterol comes from unhealthy eating, we need a good foods source to lower LDL cholesterol. You may see that some people with bad-level cholesterol diseases will be so reluctant with a certain of foods.

It is because when they eat the foods, there will be an increase in LDL cholesterol level. Therefore, here some foods that are useful for lowering LDL cholesterol. You may discuss with your doctor first.

2.1. Primary Foods to Lower LDL Cholesterol

1. Red Rice.
Red rice contains Vitamin B, selenium, magnesium and phytonutrients. Red rice can be used to lower blood fat levels. The high fiber content in red rice will also help lower blood sugar.

2. Wheat.
Wheat is a nutritious cereal as cholesterol-lowering, blood triglycerides, and regulate blood sugar levels. Cholesterol levels in the blood can be lowered by eating wheat. Wheat can be found in bread made from wheat.

3. Spinach.
This forage contains lutein substances that are used for eye health. Also, spinach is a vegetable that lowers cholesterol levels in the body. Spinach can be cooked as a soup or made juice. It is recommended to eat a bowl of spinach soup or a glass of juice every day.

4. Celery.
Celery contains high antioxidants and is known as a plant that can reduce the risk of heart disease, and prevent oxidation of LDL. Celery can be eaten in the form of soup or stir-fry, or it can be in a juice bowl.

5. Beans.
Beans are low-fat vegetables (containing polyunsaturated fats) and are a source of carbohydrates needed for diabetics or insulin resistance. One glass bean juice each day will help lower LDL, triglycerides, and cholesterol.

6. Soybeans.
Soy and other processed foods such as tofu, tempeh, soy flour, nuggets, and soy milk are good cholesterol-lowering foods. Soy contains isoflavones which serve to suppress bad cholesterol (LDL). It is better to not cook Soya foods with regular oil, please replace with olive oil.

7. Garlic.
Garlic has a positive effect on heart health and lowers high cholesterol. Consumption of garlic can be through a mixture of salads or spices in the diet.

8. Nuts.
Nuts such as cashews, almonds, walnuts, or vegetables (long bean vegetables for example) have a polyunsaturated fatty acid content that is good for blood vessels and lowers cholesterol. Long beans contain lots of fiber which slows down the rate and amount of cholesterol absorption in the diet.

Types of nuts (such as Mede nuts, Walnut nuts, Hazelnut nuts) are rich in Vitamin E, magnesium, and phytochemicals that are useful for heart health. Be careful to not to eat nuts that have been given salt and sugar. Regular consumption of nuts will lower cholesterol levels.

9. Sunflower Seeds.
Including cholesterol-lowering foods because it contains sterols that will lower cholesterol levels are high. You may find this food as a snack.

10. Omega 3 Fish.
Fish containing omega-3 fatty acids such as mackerel, sardines, tuna, trout, mackerel, and salmon will lower bad cholesterol.  Please avoid cooking those fishes with oil, use an oven or just grill to reduce the use of oil. Another source of Omega-3 is canola oil.

2.2. Selected Foods to Lower LDL Cholesterol

In addition to the primary foods, fruits also have a role that is important to lower bad cholesterol (LDL). Consumption of fruits, especially those containing Vitamin C and Beta-Carotene is very necessary for to lower cholesterol.

Here are 12 (twelve) fruits that have the use of lowering cholesterol in the body.

1. Lime.
Lime contains flavonoids, which are compounds that can inhibit LDL production. Flavonoids are also found in tea, broccoli, tomatoes, layered onions, and pomegranates.

2. Guava (red guava).
Guava is rich in lycopene that plays a role in controlling the production of cholesterol. Other fruits that have the same feature are red watermelon, red tomato, and red guava.

3. Pomegranate.
Pomegranates contain substances to lower blood cholesterol and remove plaque in the bloodstream. Pomegranates increase the production of nitric oxide which helps reduce plaque in blood vessels.

4. Mango.
Mango has many Vitamin C that can prevent bad cholesterol oxidized that makes the plaque (accumulation) of cholesterol in the body.

5. Blueberries.
The types of fruits that fall into the berry category contain pterostilbene which has antioxidant functions in the body.

6. Grapes.
This wine has flavonoid compounds that are useful for the reduction of cholesterol, prevent blood clots, and counteract the damage caused by free radicals. This fruit contains lots of fiber and has catechin substances that can lower cholesterol.

7. Avocados.
Avocados are a monounsaturated fat source, a type of fat that helps increase cholesterol (HDL) levels and decreases levels of bad cholesterol (LDL). This fruit also contains beta-sitosterol (a kind of vegetable fat that reduces the amount of cholesterol absorbed from food).

8. Olive Fruit.
Antioxidant substances (hydroxytyrosol substances) can lower the levels of cholesterol in the blood but does not reduce the level of good cholesterol in the body (HDL). This fruit will have a positive effect on heart health because it contains monounsaturated fatty acids and vitamin E which will raise good cholesterol levels.

9. Lemon Oranges.
Lemon contains lots of Vitamin C and has a compound to reduce the production of apo-B which is a type of substance that triggers the increase of cholesterol in the blood. There are also antioxidants that contribute to reducing LDL oxidants.

10. Tomatoes.
Tomatoes are a source of lycopene that will reduce bad cholesterol (LDL). Tomatoes can be eaten fresh, made juice, or eaten in the form of soup. Tomatoes are also food for chronic ulcer patients.

11. Strawberry.
This fruit contains scrutinize antioxidants that can ward off bad fats (LDL) and prevent oxidation that harms the body. You can make it as a juice or eat it directly.

12. Apples.
Apples have beta-glucan substances that play a role in controlling the production of cholesterol. Other fruits that have the same function that can be eaten with the skin like apples and pears. The source of soluble fiber that lowers cholesterol makes the arteries harder and protects the body against heart attacks and strokes.

Apples can be processed to be apple vinegar. Apple vinegar can increase insulin sensitivity in type 2 diabetics. Regular consumption of apple vinegar will show a decrease in bad cholesterol (LDL) and increase good cholesterol (HDL).

2.3. Best Juice and Drink Ingredients to Lower LDL Cholesterol

In addition to the above list of fruits, cholesterol can also be lowered by drinking a juice or an alternative cholesterol-lowering drink from the following ingredients.

1. Coriander seeds.
Coriander seeds can lower cholesterol levels in the body. Boil 2 (two) tablespoons of coriander seeds with water, then filter it and drink only the water. Drink 2 times a day, in the morning and night before sleep.

2. Cinnamon.
Cinnamon can reduce blood sugar, triglycerides, excessive bad cholesterol in people with type 2 diabetes. Just boil a small bunch of cinnamon in a pot of water up to 20 minutes. Pour it into a glass and drink it every day. It can also be combined with green tea or black tea.

3. Black tea and Green tea.
Black tea will prevent cancer cells and lower high cholesterol levels in the blood. Tea contains antioxidants that can provide a sense of calm, and prevent blood clots in the blood vessels.

Meanwhile, green tea contains theanine, catechin polyphenols that are efficacious to increase good cholesterol and prevent bad cholesterol. 4 (four) cups of tea throughout the day will be enough to lower cholesterol in the body.

4. Broccoli Juice.
These vegetables can lower cholesterol. The broccoli fiber will bind the bile acids in the gastrointestinal tract and the bladder. It can be eaten raw as salad, soup, or sauteed mushrooms. Also, this vegetable can be steamed or can be made as a juice.

5. Mixed Juice (Vegetable-Pineapple-Lime).
Those mixtures are efficacious to lower cholesterol and help heart health. Just blend the three ingredients and drink the juice 2 times a day (every morning and afternoon).

6. Ginger Rhizome.
Ginger is used to warming, comfort the body, and maintain heart health. Ginger also works to smooth blood circulation, reduce cholesterol and reduce the risk of stroke. It can be your daily drink.

7. Olive Oil.
Olive oil contains a mixture of antioxidants that can suppress bad cholesterol without disturbing good cholesterol (HDL). Olive oil contains low-density lipoprotein which is useful for lowering cholesterol. A perfect Olive Oil (original) usually contains extra virgin contained in the bottle.

3. How to Lower LDL Cholesterol Naturally - Avoid Foods that Cause LDL Cholesterol

To lower LDL cholesterol, you need to have and maintain a healthy diet, especially when your age is above 50 years. In this case, you need to avoid saturated fat or bad fat.

Also, people with high cholesterol need to pay attention to diet and eat cholesterol-lowering foods. A menu with balanced nutrition, giving priority to vegetables and fruits that contain lots of fiber, is a simple solution to reduce high cholesterol and bad fats in the body.

Tips! People with high cholesterol should reduce the consumption of salt, sugar, and fat.

These foods below can dramatically increase your LDL cholesterol.

  1. Lamb
  2. Seafood
  3. Foods with coconut milk
  4. Beef and goat innards
  5. Cheese
  6. Cow's milk
  7. Butter
  8. Egg yolks
  9. Quail eggs.

Unsaturated fats are not only contained in animal products, but also vegetable products such as coconut milk, coconut oil, and vegetable fat. Avoid foods that contain lots of fat. If you want to eat meat, choose lean meats or remove the fat first.

Avoid consumption of processed meats such as sausages, and bacon. In addition, avoid dangerous drinks such as alcoholic beverages, beer, wine, and fermented drinks such as yeast.

Those three strategies are the simple ways how to lower LDL cholesterol naturally. Actually, keeping the two types cholesterol to be balanced is the key how to lower LDL cholesterol naturally. Please share this How to Lower LDL Cholesterol Naturally with 34 Foods Diet by using these following buttons below.

How to Lower LDL Cholesterol Naturally with 34 Foods Diet
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