Quick Tricks for Lowering Cholesterol: What You Need to Eat

Written by Henrik Rothen

Mar.05 - 2024 4:01 PM CET

Photo: Nungning20 / Shutterstock
Photo: Nungning20 / Shutterstock
Quick Tricks for Lowering Cholesterol.

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Diet is a key factor influencing the level of cholesterol in the body. In some cases, changes in diet alone can quickly lower cholesterol levels, especially the harmful LDL cholesterol. Here are a few dietary tricks that can help regulate lipid levels swiftly.

The impact of diet on the body's cholesterol levels is significant, with the risk of lipid level increase becoming particularly evident after the age of 40. As we age, the body becomes less efficient at removing excess cholesterol. High cholesterol is a problem affecting people of all ages, increasing the likelihood of cardiovascular diseases, heart attacks, and strokes.

Physical activity and dietary habits significantly influence cholesterol levels, offering several dietary solutions to address this issue.

Dietary Tricks for Lowering Cholesterol

If you're looking to lower your cholesterol through diet, consider incorporating these specific products regularly. Some stand out for their properties that are beneficial for regulating lipid levels in the body.

Kimchi

  • Many factors influence cholesterol levels, including the gut microbiome. A diverse gut microbiome can transform bad cholesterol into coprostanol, which is then removed from the body.

  • Eating even an additional 7g of fiber daily can reduce the risk of heart diseases and strokes by 6%.

  • Fermented products like kimchi can be particularly beneficial. According to a 2013 study in the "Journal of Medicinal Food," just one week of consuming kimchi significantly lowered cholesterol levels.

Legumes

  • Diets rich in legumes, due to their soluble fiber content, can help lower bad LDL cholesterol. Foods such as lentils, chickpeas, red beans, and black beans are excellent choices.

Drip Coffee

  • For coffee lovers, the relationship between coffee and cholesterol isn't straightforward. However, filtered coffee, such as drip coffee or even instant coffee, is recommended for those concerned about cholesterol levels due to its lower cafestol content.

Oatmeal (Steel-Cut or Regular)

  • Oatmeal is a great source of soluble fiber called beta-glucan and can be effective in a cholesterol-lowering diet. Steel-cut or regular oatmeal, which is less processed, contains more of this beneficial fiber.

Green Tea

  • Drinking two cups of green tea daily can lower LDL cholesterol levels. Green tea is high in catechins, antioxidants that help eliminate LDL from the body and reduce the formation of atherosclerotic plaques.

Nuts

  • Eating a handful or two of nuts daily, such as almonds, walnuts, or Brazil nuts, can lower cholesterol levels, increase good HDL cholesterol, and provide vitamin E, which may neutralize some negative effects of LDL cholesterol.

Incorporating these dietary habits can provide a natural and effective way to manage cholesterol levels, offering a potential alternative to medication for some individuals.

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