Top 6 Superfoods for Lowering Cholesterol

Check out the top 6 superfoods for lowering cholesterol naturally in this article.

What is Cholesterol?

You’ve heard about cholesterol as the bad guy when it comes to health. High cholesterol is oftentimes the main culprit behind many health problems including stroke and coronary heart disease. But do you know what exactly cholesterol is? Read on to find out.

Cholesterol is a lipid which is a fat or fat-like molecule found in animal cells and body fluids. It is a soft waxy substance that is an essential structural component of all animal cell membranes. Cholesterol is found especially in animal fats and not in plant sources.

The liver and intestines produce about 80% of the cholesterol we need to stay healthy. Only 20% of cholesterol comes from the food we eat. Cholesterol is vital for a healthy well-functioning body. It is used to make Vitamin D, hormones such as estrogen & testosterone and bile acids which dissolve fats.

Cholesterol circulates in the blood stream in many different forms. However, the two common forms of cholesterol are LDL cholesterol and HDL cholesterol. LDL (low density lipoprotein) cholesterol is the one that’s known as the ‘bad’ cholesterol which contributes to the buildup of plaque that clogs arteries.

HDL (high density lipoprotein) cholesterol on the other hand, is the ‘good’ cholesterol because it removes LDL or ‘bad’ cholesterol from the arteries and takes it to the liver for excretion.

Top 6 Superfoods for Lowering Cholesterol

Eating a healthy diet low in saturated fats is the key to preventing your cholesterol levels form rising too high. But when you start eating superfoods for lowering cholesterol, you can help the body manage HDL or ‘good’ cholesterol which helps remove LDL or ‘bad’ cholesterol!

Below, let’s explore the top 6 superfoods for lowering cholesterol naturally:

1. Avocado

This buttery and creamy food is full of monosaturated fatty acids, which is the healthy type of fat that is good for the body. These fats help lower LDL cholesterol while raising HDL cholesterol. It also contains beta-sitosterol, a plant-based fat that reduces the amount of cholesterol absorbed from food.

Add avocados in your smoothies, make guacamole or mash it on toast for a delicious breakfast – that’s also healthy for your heart!

2. Cacao

Cacao is a superfood that most of us are familiar with. When its further processed, we get cocoa which is the main ingredient in chocolate! Cacao powder is an amazing superfood – it contains 40 times more antioxidants than blueberries! These powerful antioxidants are what help lower cholesterol naturally. According to a 2007 study published in the American Journal of Clinical Nutrition, participants who were given cocoa powder had a 24% increase in HDL cholesterol levels over a period of 12 weeks, compared to a 5% increase in the control group.

Wow! That’s all the more reason to have big mug of hot cocoa in the morning! Remember cacao has more antioxidants than cocoa, so it’s best to make your hot chocolate with pure raw cacao powder!

3. Goji Berry

Also known as wolfberries, goji berries are rich in Vitamin C, lutein, zeaxanthin and a host of other powerful antioxidants. They help protect your eyes, boost immunity, reduce inflammation, promote muscle growth and help lower cholesterol levels.

Goji berries contain beta sitosterol, a plant substance similar to cholesterol. It lowers cholesterol levels by limiting the amount of cholesterol that can enter the body.

4. Chia Seeds

These tiny seeds are best known for boosting energy levels! But did you know that they also help lower cholesterol naturally? That’s because chia seeds contain high amounts of soluble fiber and alpha linolenic acid, an omega 3 fatty acid. These nutrients keep lipid levels in check.

Adding chia seeds into your diet may help lower bad cholesterol and triglycerides while increasing good cholesterol and omega 3’s in the body! Sprinkle them on smoothie bowls, add them to baked goods or make chia pudding!

5. Acai

The Amazonian superfood acai is one of the top superfoods for lowering cholesterol! It contains plant sterols which prevent cholesterol from being absorbed into the body.

Acai also contains high levels of anthocyanins, linoleic acid, oleic acid and dietary fiber which all contribute to lowering LDL cholesterol and raising HDL cholesterol.

Freeze dried acai berry powder can be added to breakfast smoothies to get your cholesterol-busting benefits every day!

6. Almonds

Roasted almonds are so delicious. They can replace processed deep-fried snacks that contain trans-fat which is a dangerous form of fat that increases cholesterol levels. Almonds are rich in nutrients such as fiber, flavonoids and unsaturated fats that have lipid lowering properties.

Snack on soaked/roasted almonds or add them to a healthy trail mix to help control cholesterol levels!

There you have your list of top 6 superfoods for lowering cholesterol naturally! Add them to your diet and cut out oily junky foods to help manage your cholesterol levels!