In human studies, consuming up to two to three medium-sized apples resulted in a decrease in total cholesterol levels between 5% and 13%. LDL cholesterol levels were lowered by at least 7% in some studies, and HDL levels were increased by up to 12%.
“Incredible changes in the apple-eating women happened by 6 months- they experienced a 23% decrease in LDL cholesterol (which is known as the “bad cholesterol).” The apple-consuming women also had reduced levels of lipid hydroperoxide and C-reactive protein.
Apples May Lower High Cholesterol and Blood Pressure
“Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.
Apples, grapes, strawberries, citrus fruits.
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
In human studies, consuming up to two to three medium-sized apples resulted in a decrease in total cholesterol levels between 5% and 13%. LDL cholesterol levels were lowered by at least 7% in some studies, and HDL levels were increased by up to 12%.
Walking raises your “good” cholesterol and lowers your “bad” cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
On an average, a person can have one to two apples in a day. If you are having more than that, you can possibly experience some dangerous and uncomfortable side effects.
Apples are the best fruit to lower cholesterol.
According to Mayo Clinic, soluble fiber can help lower your LDL (low-density lipoprotein) levels by reducing how much cholesterol is absorbed into your bloodstream.
Heart Health
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis.
The pectin content is high in apples and thus is the best solution to reduce cholesterol. Pectin is a type of fibre that aids in the decrease of bad cholesterol levels.
The bad cholesterol is called LDL and the good cholesterol is called HDL. When people have high cholesterol their LDL (bad) is high and their HDL (good) is low. Eating healthy, regular exercise and drinking plenty of water will help to bring down cholesterol levels within 2-3 weeks.
Broccoli
Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts and collard greens.
As a general guide, total cholesterol levels should be: 5mmol/L or less for healthy adults. 4mmol/L or less for those at high risk.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
strawberries have always been a superfood due to their high levels of antioxidants. What you didn't know was that strawberries can actually lower LDL cholesterol and triglycerides!
Additionally, blueberries are considered a cholesterol-friendly food—they are high in LDL-lowering fiber and phytosterols, while also being low in saturated fat. There are many ways to include this delicious fruit in your cholesterol-lowering diet, including: blending blueberries into your favorite smoothie.
Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL.
You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in a portion of cheddar than in a packet of crisps.