5 Foods + 5 Supplements To Reduce Your Harmful LDL Cholesterol

Everyone at high risk of cardiovascular disease should replace more fruits, vegetables, cereals and legumes instead of red meat and saturated fat. Search food rich in important homocysteine-lowering, B vitamins, as well as vitamins C, E and omega-3 rich fish or seed oils.

Foods

  • Artichoke

Did you know that artichokes have cholesterol-lowering properties? Drinking artichoke tea can help reduce cholesterol levels and help prevent a future increase as well.

Artichoke leaf tea has been shown to reduce cholesterol by inhibiting HMG-CoA reductase and having a lipid-lowering effect, reducing blood cholesterol.

To make artichoke tea 100 g, cover artichoke leaves, stalk and roots with a litre of boiling water. Let steep for 5 to 10 minutes and let cool. Drink a cup of this tea three times daily before meals.

Tea has a light green color and is sweet. It is also helpful to reduce your sugar intake because it’s all you get the follow sweetness!

  • Pumpkin seed oil

Consider adding pumpkin seeds oil to your diet as it contains essential fatty acids that help reduce the amount of cholesterol produced by the liver.

  • Olive oil

Olive oil, extra virgin olive oil in particular, contains heart-healthy antioxidants that may lower unwanted (LDL – low density cholesterol), but leave the (HDL – high density cholesterol), cholesterol necessary in place.

Add 2 tablespoons (about 23 grams) of olive oil daily to your food instead of other fats. Keep this amount as olive oil is also high in calories. You can use olive oil to fry the vegetables, add to salad dressing (with vinegar) or make a marinade. Try olive oil instead of butter as a dip for bread.

  • Nuts

Nuts such as walnuts and almonds can reduce blood cholesterol. Walnuts are rich in polyunsaturated fatty acids that help keep blood vessels healthy. Eating around a handful (about 45 grams) per day unsalted (and with no sugar) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios or nuts, to help reduce your risk of heart disease.

Make sure you eat the nuts are not salted or coated with sugar. Nuts are high in calories, so substitute them for fatty foods. For example, some sprinkle with walnuts or almonds on a green salad instead of cheese or croutons.

  • Spices

The capsaicin found in peppers, curcumin found in turmeric, fenugreek, ginger and onions have all been shown to reduce LDL cholesterol therefore use liberally in your food.

Supplements

  • Red rice yeast

In addition to reconfiguring your diet, it is worth taking a dietary supplement called red yeast rice. It comes in capsules and is taken daily. Read more about the red yeast rice processing to reduce high cholesterol via link at author box below.

  • Policosanol

Policosanol is a natural extract of plant waxes (such as rice cane, yams and beeswax). It is used in the maintenance of heart health and reduce LDL because it helps to control the production and distribution of liver cholesterol.

It can be taken with red yeast rice side or statins, with the supervision of your health care professional. We first recommend 20 mg daily taken with or after your evening meal. A 10 mg dose can be taken once cholesterol began to drop.

  • Sytrinol

Sytrinol is a natural extract of citrus fruit used in the maintenance of heart health. It can be taken with statin sides with the supervision of your health care professional. We recommend 2 capsules of 150 mg each are taken every day.

  • Lecithin

Lecithin is rich in nutrients and helps to raise HDL levels. It reduces the absorption of cholesterol from other foods.

  • Plant sterols

Plant sterols are also sometimes added to margarines, orange juice and yogurt drinks. Some can help reduce LDL cholesterol by more than 10 %.

To get results, you need at least 2 grams of plant sterols, about two large glasses of 250 ml of plant sterol fortified orange juice a day. Foods fortified with plant sterols or stanols do not appear to lower triglycerides or HDL, the “good” cholesterol.