Foods that lower cholesterol fast are the ones that offer the key to healthy living. A higher level of bad cholesterol increases the risk of heart diseases, which should always be taken care of.
However, you can keep your heart healthy by following a balanced diet – free of bad cholesterol.
10 Best Foods That Lower Cholesterol Fast
Adding some fiber-rich foods that lower cholesterol fast in your daily meal plan would work the best to balance the levels of cholesterol, reducing the risk factors to an extent.
1. Fibrous Fruit
For a heart-healthy diet, fruits are beneficial as they are rich in soluble fiber that helps to lower cholesterol fast by 10%.
Fruits such as apples, strawberries, citrus fruits, & grapes have pectin, antioxidants, and anti-inflammatory compounds that help in preventing heart disease & other risks. The fiber in fruits helps in increasing the good cholesterol and decreasing the bad cholesterol simultaneously.
Soy helps in reducing bad cholesterol. People with high levels of bad cholesterol ‘LDL’ are at an increased risk of chronic heart diseases.
However, soy foods improve the good cholesterol ‘HDL,’ which is beneficial in the long run.
3. Green Vegetables
Green leafy vegetables contain carotenoids that lower the possibilities of various health issues. Spinach is rich in carotenoids, which is a compound that clears the arteries from blockage and prevents the hardening of walls.
Our body sheds more cholesterol when we consume green leafy vegetables, thereby lowering the level of bad cholesterol ‘LDL.’
People enjoy having nuts as a daily snack, and that’s good as it also carries exceptional health benefits. Consuming walnuts daily for a month or two will help in lowering the harmful cholesterol levels by 8-10%.
However, one should limit the intake of nuts such as cashew, almonds, and walnuts, as these are rich in calories.
5. Fatty Fish
Salmon fish or other fatty fish like mackerel are rich in omega-3 fatty acids. The omega-3 helps in increasing the good cholesterol ‘HDL,’ thereby lowering the risk of stroke and other heart-related diseases.
Consuming non fried fish develops metabolic syndrome that lowers high blood pressure and harmful cholesterol levels.
Eating tuna or other baked fish once a week helps reduce coronary artery diseases. The healthy way of eating a fish is to steam or stewing it. Avoid eating fried fish as it includes adverse effects.
Turmeric carries many health benefits and acts as a medicine in treating wounds and infections. It can also prevent heart diseases by taking care of the cholesterol levels in the body.
Curcumin, found in Turmeric, is a healthy supplement carrying favorable properties that help in preventing cancer, heart risks, fighting viruses, and much more.
It is rightly said that an apple a day keeps the doctor away, and in the same way, it keeps the bad cholesterol at bay. Apple carries a lot of health benefits, and if they are dried, their fibrous compound can be useful to regulate and lower the cholesterol fast.
Consuming dried apples for up to 6 months can lower the level of LDL by 10-20%. It serves as the best choice for a healthy heart and staying fit for a longer duration.
Eating garlic provides many benefits except for the smell that can offend many people. It helps in lowering the cholesterol levels by preventing it from sticking to the artery walls.
Garlic helps in clearing the clogged arteries, thereby controlling blood pressure, blood clots, and other infections. Daily consumption of 2-3 garlic cloves will also make your heart healthier.
9. Olive Oil
There are several edible oils used for cooking; however, olive oil serves as the healthier of all. Adding olive oil to your food will reduce the risk of stroke as the oil is rich in monounsaturated fat.
Not just rich in fat, but olive oil is also beneficial as it includes Vitamin E, which is best for overall health. You can make use of olive oil for cooking or salad dressing.
10. Dark Chocolate
Consuming Dark Chocolate also helps in lowering the cholesterol fast and optimizing the balance in our body. The Cocoa present in the Chocolate protects the blood from oxidation, thus protects your heart.
Dark Chocolate contains theobromine, a component that helps in increasing the proper cholesterol levels. You can consume dark Chocolate that includes cocoa content of 80-85% or higher.