If you have overindulged too much during lock down, you may find that your cholesterol is a little higher than you would like.
Rather than just reaching for medication, with potential harmful side effects, why don’t you try reducing your cholesterol levels naturally?
Many clients over the years have surprised themselves with how much they can do when choosing the right foods. And it doesn’t take long either! If you stick to it, in just a matter of weeks you can see significant changes.
Cholesterol is an important part of heart health to be aware of with each meal choice. Though it sounds like a complicated part of our health, it’s actually a pretty simple one. Cholesterol is produced in the liver, mostly by saturated fats, which is one reason a diet high in saturated fats is harmful for your health. Cholesterol travels through the blood via the arteries, which is why a high cholesterol diet can lead to clogging of arteries. This can then prevent proper blood flow to your heart, leading to heart disease and even diabetes. Your body can use fats from your diet to produce cholesterol on its own, which makes added, dietary sources of cholesterol something you will want to avoid in order to lower bad cholesterol (LDL) and raise good cholesterol (HDL).
Plant-based foods help improve liver function and also provide antioxidants to support the immune system. Most plant-based foods provide a major boost for your cholesterol but some have specific benefits not to miss out on.
By including these foods in your daily eating habits, you can’t really go far wrong:
Lutein is a yellow pigmented antioxidant that is found abundantly in spinach, even more than other greens. It’s known to provide protection against macular degeneration for healthy eyes, but research also shows that it helps prevent clogged arteries by lowering the bad cholesterol.
Oats and Oat Bran
Which is the most fibre-rich part of the grain - are two of the best foods you can include each day to fight high cholesterol and reduce your risk of heart disease on an ongoing basis. Oats are full of beta-glucan fibres, an important type of soluble fibre that acts like a broom in the arteries and digestive tract, to sweep out cholesterol and daily toxins.
A fantastic source of omega 3 fats which help to lower cholesterol directly by reducing inflammation and raising good cholesterol (HDL). Though seafood is a natural source of omega 3 fats, it’s also very high in cholesterol, so walnuts are a far superior choice.
One of the highest fibre food aside from chia. They help keep our bones strong, and are incredible sources of antioxidants, folate (a B vitamin), potassium, magnesium, protein, and iron. Beans’ fibre has been shown to directly lower cholesterol in a short amount of time.
Directly lower cholesterol due to a type of fats they are that reduce bad cholesterol (LDL) and raise good cholesterol (HDL), helping to improve your heart health with every bite.
Packed with soluble fibres that reduce high cholesterol and assist with good digestion. They’re also a top source of antioxidants that fight immune system invaders to improve your overall health. No berry shows more benefits over another for cholesterol, so include blueberries, strawberries, goji berries, cranberries, blackberries, raspberries and others such as acai, golden berries and mulberries for even more benefits.
Improving blood flow, reducing blood pressure, and containing soluble and insoluble fibres that lower cholesterol and improve heart health. It’s a great source of sulphur, a mineral that supports healthy liver function for daily detoxification. Try to enjoy it raw!