Vegetables on a plate

Vegetables on a plate

Cholesterol is a wax-like substance your liver produces. You obtain it by eating animal products such as eggs, meat, and dairy. The liver produces less cholesterol if you ingest a lot of this substance from food, so healthy foods have a great impact on lowering cholesterol levels.

Eating large amounts of trans fat, saturated fat, and sugars can raise cholesterol levels. Do note that there are numerous types of cholesterol. Here’s a meal plan that can help with lowering cholesterol levels with dietary options helping you reduce heart disease risks.

Eat Foods Rich In Soluble Fiber

Chickpea in a glassChickpea in a glass

Soluble fiber is found in large amounts in legumes, beans, whole grains, citrus, flax, and apples. Humans lack the enzymes to break down soluble fiber, so it moves to your digestive tract, absorbing water forming a thick paste.

Soluble fiber absorbs bile. Your liver produces this substance to help digest fats. You eventually expel the fiber and attached bile in your stool. Bile is made from cholesterol. Your liver pulls cholesterol out of your bloodstream when it needs to make more bile. That naturally lowers cholesterol levels.

You should consume at least 5-10 grams of soluble fiber every day for maximum effects. High soluble fibers foods include:

  • Dried beans 
  • Oats
  • Oat bran
  • Rice bran
  • Barley
  • Citrus 
  • Fruits
  • Apples
  • Strawberries 
  • Peas 
  • Potatoes

Eat Lots Of Vegetables and Fruits

Fruits in a bowl
Fruits in a bowl

Vegetables and fruits are a convenient and affordable way to lower cholesterol levels. These contain high numbers of antioxidants, which prevent cholesterol from oxidizing and forming plaques in your arteries.

Together, these antioxidants edibles can reduce your risk of heart disease and help with lowering cholesterol. 

Cook With Spices And Herbs

Spices And Herbs
Spices And Herbs

Spices and herbs are nutritional powerhouses packed with vitamins, minerals, and antioxidants. Particularly, garlic, turmeric, and ginger are especially effective at lowering cholesterol when eaten regularly.

Eating just one garlic clove per day is enough for lowering cholesterol. Additionally lowering cholesterol, spices and herbs contain antioxidants that prevent cholesterol from oxidizing, reducing the formation of plaques within your arteries.

Spices and herbs are not typically eaten in large quantities; they can contribute significantly to the total amount of antioxidants consumed each day. Some of the herbs that include the highest numbers of antioxidants include:

  • Marjoram
  • Dill 
  • Cilantro
  • Dried oregano
  • Sage
  • Mint
  • Thyme
  • Clove 
  • Allspice 
  • Cinnamon 

High cholesterol levels, especially small, dense oxidized levels, have been linked to an increased risk of heart disease. Eating vegetables and fruits, cooking with spices and herbs, and consuming soluble fiber are some changes in a meal plan which can help with lowering cholesterol, reducing these risks.

To Sum it Up

Avoid cooking with ingredients that increase cholesterol, like added sugars and trans fats, to keep cholesterol in a healthy range. Certain supplements and foods, including L-carnitine, soy, niacin, psyllium husk, and green tea, can lower cholesterol levels as well. The key takeaway here is that you should start with small dietary changes and see for yourself how the minute changes lead to a significant change in your cholesterol levels.