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7 Foods That Lower Cholesterol Naturally

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7 Foods That Lower Cholesterol Naturally

Cholesterol. It’s part of that annoying little phrase you may hear every time you go in for a visit to your doctor. Nearly 31 million adult Americans have a total cholesterol level greater than 240 mg/dL.

Although you can’t control all of your risk factors for high cholesterol, you can take steps to prevent high cholesterol and its complications, preferably without medications.

Below we’ve compiled a list of 7 everyday foods that, by consuming on a more regular basis, should help you with getting that pesky number in check.

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1.Oats
If you’re looking to lower your cholesterol, switching up your breakfast to contain two servings of oats can lower LDL (“bad”) cholesterol by 5.3% in only 6 weeks. The key to this wonder food is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.

 

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2.Red wine
Scientists are giving us yet another reason to drink red wine. High-fiber Tempranillo red grapes, used to make red wine like Rioja, significantly lowers cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, experienced a 9% decrease in LDL levels.

 

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3.Nuts
In a study published by the American Journal of Clinical Nutrition, people who ate 1.5 oz of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However portion control is necessary with their high calorie count—1.5 oz is about a shot glass and a half.

 

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4.Tea
According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease.

 

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5.Chocolate
Chocolate is a powerful antioxidant that helps build HDL (“good”) cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group.

 

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6.Garlic
Garlic makes the list of foods that lower cholesterol; it’s also been found to prevent blood clots, reduce blood pressure, and protect against infections. Research shows that it helps stop artery-clogging plaque at its earliest stages by keeping cholesterol particles from sticking to artery walls. Fair warning- carry a few extra mints!

 

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7.Avocado
Avocados are a great source of heart-healthy MUFAs, which may actually help raise HDL cholesterol while lowering LDL with it’s beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food.

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