Best Foods to (Naturally) Lower Your Cholesterol... 

Certain foods and herbs have been found to lower cholesterol in the blood quickly and efficiently. The fact is, if you want to get rid of your high cholesterol for good then you must be consuming these foods and nutrients on a daily basis. Here's why... 

Article by Troy Sawyer (Certified Holistic Nutritionist, Health & Wellness Coach, Sports Nutritionist)

Updated June 4, 2024 -- This post contains affiliate links  

Vitamin K: This vitamin is only now just becoming recognized as a viable treatment for atherosclerosis. Latest findings have revealed that vitamin K helps to stop and even reverse deadly plaque from sticking to and building up on arterial walls.

In the journal, Atherosclerosis, they published the results of a blockbuster study on vitamin K2 (menaquinone), in which study organizers stated after that vitamin K... “is associated with reduced coronary calcification” (hardening of the arteries). And “adequate menaquinone intakes could therefore be important to prevent cardiovascular disease”.1

Vitamin K is also a very strong anti-cancer nutrient that will kill rogue cancer cells before they can inflict any damage. Best sources are green foods such as cereal grasses and fermented lactobacillus soy products.

Olive Leaf Extract: This is one of nature’s most amazing “cure all” medicines. Not only does it kill virtually every virus and bacterial growth in existence, it's extremely beneficial for the heart and circulation

Olive leaf extract prevents the oxidation of LDL (bad) cholesterol so it can’t attach itself to arterial walls. It's also known to relieve heart arrhythmia (irregular heartbeat), increase blood flow to the heart and strengthen blood vessels and arterial walls.

Italian researchers discovered that olive leaf extract lowers high blood pressure and blood sugar levels in animals, suggesting possible benefits for humans. This is significant considering many sufferers of high cholesterol also suffer from high blood pressure and adult onset diabetes.

Foods That Help Lower Your Cholesterol and Triglyceride Levels...

Oats: Oats definitely lower cholesterol and bring triglyceride levels down fast, especially LDL (bad) cholesterol. This is mainly due to the fibre it contains. Just keep in mind, the downside to eating fibre is it absorbs nearly everything it comes into contact with. This includes vitamins, minerals and essential fatty acids so be sure to take any nutritional supplements at separate times to eating fibre rich foods.

Apples: Good old fashioned apples have been used for millennia to reduce cholesterol and triglyceride levels (and they work like a charm). Just make sure you eat an apple a day (to keep the doctor away) and only ever eat organically grown apples that are free of chemicals and pesticides if you possibly can.

Avocados: Avocados contain healthy monosaturated fats, including a substance called oleic acid. Oleic acid has been repeatedly proven in studies to lower bad cholesterol and raise good cholesterol levels. This of course makes avocados an ideal cholesterol lowering superfood

Dark Greens: Dark green vegetables such as spinach, lettuce and broccoli are not only powerful cancer fighters, they're also terrific cholesterol and triglyceride lowering foods. The best dark greens of them all, however, are cereal grasses such as wheat grass and barley grass.

Lecithin: This substance has the ability to break up cholesterol in the blood so it doesn’t lodge on the walls of arteries. You can buy lecithin in supplemental form or simply get it from egg yolks (this is one of the reasons why eating eggs actually helps to lower your cholesterol, not raise it).

Blueberries and Goji Berries: Blueberries and goji berries contain powerful antioxidants, along with essential vitamin C and bioflavonoids. These are some of the most important anti-cancer foods available. They also play a vital role in heart health and have been repeatedly proven in studies to lower cholesterol, blood pressure and triglyceride levels.

Soy: Unprocessed (and GMO free) soy activates enzymes in your body that help get rid of bad cholesterol. Eat raw soy nuts and rather than using homogenized/pasteurised cow’s milk (which can raise cholesterol), drink soy milk instead.

Flax Seeds, Sunflower Seeds and Nuts: Flax and sunflower seeds, along with nuts such as almonds and walnuts are exceptional cholesterol lowering foods. You can buy an LSA mix from the supermarket or health food store that contains linseed, sunflower, almond and soy all ground up ready to sprinkle on your salad or mix in your favorite breakfast cereal.

Garlic: Garlic helps fight cancer and enhances immune system function and response. It also helps lower cholesterol and blood pressure levels significantly. You can take garlic supplements, but it’s a lot cheaper (and more delicious) to simply add it to your cooking whenever you can.

Water: Water is one of nature’s best cleansers and eliminators. Water also helps to remove excess cholesterol from the body. Be sure to drink at least 10 glasses of clean, filtered water every day to keep your cholesterol and triglyceride levels within the normal range. 

Foods That Raise Your Cholesterol and Triglyceride Levels...

The worst and the most deadly foods that contribute to high cholesterol and heart disease are refined and processed foods, hydrogenated oils, fried foods and margarine. Margarine especially is one of the biggest culprits and causes of heart disease…

In the famous Harvard Medical Nurses’ Health Study, published in JAMA, they studied over 90,000 nurses for 20 years and found something very disturbing. The people who used margarine in their diet had 75% more cardiovascular disease than the people who used butter! 1

Margarine and fried foods contain trans-fatty acids, free radicals, hydrogenated vegetable oils and lethal cancer-causing chemicals such as heterocyclicamines. These man-made “disaster foods” are guaranteed to raise your cholesterol and triglyceride levels like nothing else and should definitely be avoided at all costs.

Other Way's to Naturally Lower Your Cholesterol...

Last but not least, the final way to lower your cholesterol and triglyceride levels is with regular, moderate exercise. This one really is the standard “must do” to lower your LDL cholesterol and raise your protective HDL cholesterol.

Just remember not to overdo it.

Exercise is good for you up to a point. If you get to a level where you’re gasping for air (or about to vomit) then you’ve probably gone too far. The best and least stressful forms of exercise are going for a brisk 40-50 minute walk or simply getting out and riding your bike.

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