Foods To Lower Cholesterol

Foods To Lower Cholesterol

“Foods that Lower Cholesterol and Fight Inflammation”

If you’re on a journey to lower your cholesterol and reduce inflammation naturally, here I have some recommendations for you.

1. Oats:

  • Active Compound: Beta-glucans
  • Beta-glucans are soluble fibers that can lower LDL (bad) cholesterol levels by reducing cholesterol absorption in the gut. These fibers also have anti-inflammatory effects that help soothe inflammation in the body.
Weight Loss Online Program - Anti Inflammatory Meal Plan

2. Nuts (Almonds, Walnuts, Pistachios):

  • Active Compounds: Monounsaturated fats, Omega-3 fatty acids, and antioxidants
  • Monounsaturated fats support healthy cholesterol profiles by raising HDL (good) cholesterol and reducing LDL cholesterol.
  • Omega-3 fatty acids in walnuts are known for their anti-inflammatory properties, helping combat inflammation.
  • Antioxidants in nuts help reduce oxidative stress, a driver of inflammation.

    3. Fatty Fish (Wild Caught Salmon, Mackerel, Sardines):

  • Active Compound: Omega-3 fatty acids (EPA and DHA)
  • EPA and DHA omega-3s are powerful anti-inflammatory agents, reducing inflammation in the body and supporting heart health. They also lower triglyceride levels, contributing to better cholesterol profiles.
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4. Berries (Blueberries, Blackberries, Raspberries):

  • Active Compounds: Anthocyanins, Quercetin, and Fiber
  • Anthocyanins are antioxidants that help reduce oxidative stress and inflammation.
  • Quercetin has anti-inflammatory properties, contributing to overall health.
  • Dietary fiber supports lower cholesterol levels and aids in digestion, reducing inflammation in the gut.

5. Olive Oil (Extra Virgin):

  • Active Compound: Oleocanthal
  • Oleocanthal is a natural compound with anti-inflammatory effects, similar to ibuprofen, reducing inflammation throughout the body.
  • Monounsaturated fats in olive oil lower LDL cholesterol and promote heart health.
Foods To Lower Cholesterol - Functional Meal Plans - Kelli Kolar

6. Legumes (Beans, Lentils, Chickpeas):

  • Active Compounds: Soluble fiber, Plant Sterols, and Phytochemicals
  • Soluble fiber aids in lowering cholesterol by binding to cholesterol molecules and eliminating them from the body.
  • Plant sterols block cholesterol absorption in the gut.
  • Various phytochemicals in legumes, like flavonoids, have anti-inflammatory properties, reducing inflammation.

7. Whole Grains (Brown Rice, Quinoa, Buckwheat):

  • Active Compound: Fiber
  • Fiber-rich whole grains like brown rice, quinoa and buckwheat lower cholesterol by reducing LDL cholesterol and supporting heart health. The fiber content also helps reduce inflammation in the body, especially in the gut.

8. Avocado:

  • Active Compound: Monounsaturated fats
  • Monounsaturated fats in avocados support healthy cholesterol levels by increasing HDL cholesterol and lowering LDL cholesterol. These fats also have anti-inflammatory effects.

9. Green Tea:

  • Active Compound: Catechins
  • Catechins in green tea help reduce LDL cholesterol and oxidative stress. They have anti-inflammatory properties that can lower inflammation throughout the body.

10. Garlic:

  • Active Compounds: Allicin and Sulfur Compounds
  • Allicin is the superstar compound in garlic known for its cholesterol-lowering abilities. It reduces the production of cholesterol and hinders its absorption.
  • Sulfur compounds in garlic have anti-inflammatory properties, which help lower inflammation levels in the body.

Incorporating these foods into your diet can enhance your heart health and reduce inflammation naturally. In general I say that diet is a foundation for good health but also other lifestyle factors play a role here like regular exercising, stress management and avoiding smoking and drinking alcohol.

Keep reading if you want to take it to the next level 🙂

Clean Up Your Diet - Online Program for Detox

Join my online course if you want to learn more about how to clean up your diet and start eating so that you reduce inflammation. I am your expert guide with 13 years of experience in this topic and will be supporting you every step of the way.

“Nourish to Flourish” will have a combination of weekly functional meal plans with recipes and shopping lists, educative materials and weekly group sessions via Zoom to add regular accountability with other like-minded people.

The program will help you to finally have clarity in what you should be eating in order to reduce inflammation. I want you to walk away with better health and confidence in knowing how to take care of yourself!

Don’t miss out on this opportunity to take control of your health and register for the online program now for just $167 (valued at $599).

Click here to read more or register.

Keep the sunshine in your pocket!

Kelli Kolar

Naturopath and Nutritionist