Best Food To Lower Cholesterol

Fried eggCholesterol is a fat like substance that is found in the cells of the body, it is synthesized predominately by the liver and is used to make hormones and aids with digestion and absorption of dietary fats.

If we are eating a poor diet then we are taking in lots of cholesterol, especially from animal products and processed foods that are high in saturated and trans fats.

The body produces all the cholesterol it needs, so we don’t need to take in any in our diet. When we eat the wrong food in excess it leads to a high level of cholesterol, which causes inflammation and a buildup of plague in the arteries which can lead to cardiovascular disease.

To avoid this situation it’s time to find out, “what is the best food to lower cholesterol”.

High Cholesterol Food

High cholesterol foodThese days it is difficult to find the time to prepare proper meals that are full of nutritious goodness, instead we tend to pick up convenience food that is highly processed and contains little or no nutrients and is full of unwanted fats and chemicals that lead to disease.

If you are consuming the wrong kind of food then the chances are you have high cholesterol, or will have in the future. Animal products like meat and dairy are high in saturated fat, this is how we obtain a lot of cholesterol in our diet. Another fat known as trans fat which is found in pastries, cakes, biscuits, and most sweet products as well as fried food is also a high cholesterol food.

This high cholesterol food consumed over time will lead to disease, high cholesterol is a major risk of heart disease, it is a silent killer, you can have high cholesterol and no symptoms which is what makes it so deadly.

Statins

Manikin with pillsAs a result of poor lifestyle choices more and more people are being diagnosed with high cholesterol, if this is you and you have a consultation with your Doctor, the chances are they will suggest statin drugs to help solve your problem.

More and more people are being prescribed statins, but are they really solving the problem or just adjusting the numbers. Statins may bring down your cholesterol number somewhat, but studies have shown that does not mean that you are at less risk of heart disease.

Depending on what group carried out the study, the results can vary, unfortunately there are vested interests by some individuals that may try to influence the results to be sure they will turn out to be in their favour.

Side Effects

Taking statin drugs means suffering side effects, no drugs come without side effects and statins are no exception. I read on the information leaflet of a particular statin drug that one of the side effects was it may raise your cholesterol, I mean “come on” talk about defeating the purpose.

Woman feeling side effectsHere are some possible side effects of statins.

  • Impaired muscle function
  • Risk of type 2 diabetes
  • Acute kidney injury
  • Possibly promote heart disease

Take at your own risk I say. I mean what is the point of taking a pill that might induce heart disease, the same pill you are taking to help prevent the disease in the first place.

Side effects from taking statin drugs is not something to take lightly, it’s one thing suffering the aches and pains they might be causing, but it’s the long term effects that should cause you most concern.

There is a much better way of reducing your cholesterol, a much safer way too. A nutritarian lifestyle which consists of all the health benefits of a plant based diet is a safe bet to lower cholesterol and improve your overall health.

Cholesterol Lowering Food

When I mention cholesterol lowering food you are probably thinking, that’s not for me. I’m not talking about food that doesn’t taste good, I’m talking about food that tastes great. A nutritarian diet consists of the following foods.

  • Fruits
  • Vegetables
  • Nuts
  • Seeds
  • Legumes

These foods contain the finest nutrients, minerals, antioxidants, phytochemicals and disease fighting compounds that the body needs for optimum health.

Healthy saladThe key to a healthy diet and losing weight is to eat food with maximum nutrients to calorie ratio. The trouble with a lot of peoples diets today is they are consuming too many macronutrients and not enough micronutrients. Macronutrients = calories (Fat, Carbohydrate, Protein) and they are being consumed at almost every meal, whereas micronutrients are limited.

Micronutrients = zero calories (vitamins, minerals & phytochemicals) found in abundance in a nutritarian diet. Green vegetables especially cruciferous vegetables are high in micronutrients, these should be made part of your daily diet.

The term nutritarian was coined by Dr Joel Fuhrman, a physician and nutritional scientist from New Jersey who has become quite the celebrity. He has helped thousands to change their eating habits and lead a healthier life.

Dr Fuhrman has designed a nutrient density rating of foods, called the ANDI food scores. ANDI (Aggregate Nutrient Density Index) rates the food by nutrient density.

Foods listed high in the ANDI score are high in micronutrients which makes them an excellent food for lowering cholesterol and supplying the body with optimal nutrition.

Conclusion

Cholesterol is a good indicator of cardiovascular disease, without having your bloods checked regularly there is no way of known if your cholesterol level is too high. In some cases there maybe a warning sign like aches or pains, but for some, it maybe too late by the time they find out they have high cholesterol.

Why risk having high cholesterol when it comes at such a price, and if you do have it then why go down the route of taking medication. The same medication that will have you suffering side effects and most likely will only mask the symptoms and not deal with the cause of the high cholesterol.

There is only one way of dealing with high cholesterol, and that is adopting a nutritarian diet. A diet that is rich in nutrients, minerals, antioxidants and phytochemicals, will not only lower your cholesterol but will put you in the green when it comes to leading a healthy lifestyle.

I would love to hear your thoughts on the matter..

Please Comment Below!

20 thoughts on “Best Food To Lower Cholesterol”

  1. Sometimes we can not do without fast food because if we have a lot of work and work all day we do not get to eat anything other than fast food because we do not have time. training and controlling your health. In this age of technology, fewer and fewer people are taking care of themselves.

    Reply
    • Hi Kozakiv,

      It can be difficult especially when you work long hours to find the time to prepare proper nutritious food. I find shopping twice a week for healthy food works well.

      Prepare your food the night before and have it ready to go in the morning. Also when making soups or salads make up a batch that will last for a few days and store in the fridge, that way it’s there when needed.

      Dave.

      Reply
  2. If I had high cholesterol I would definitely go the food route first. Not sure I could go quite that far in limiting my food choices, though I do love most vegetables. 

    Does this qualify as a vegan diet?

    If a persons cholesterol was dangerously high would you still recommend ditching the pills and sticking with the change of diet only?

    Good post with much food for thought, thank you.

    Reply
    • Hi Linda,

      If you love most vegetables Linda then you are on the right road, the recipes you can make with a Nutritarian diet are delicious. Dr Fuhrman the guy that coined the Nutritarian diet does allow for some meat flavourings to be added to recipes, so weather you can call it a vegan diet or not is probably up to the individual. But sometimes we get a bit carried away with labels such as, vegan, vegetarian and so on. I suppose plant based is the best of the terms.

      If you have high cholesterol and you are already on medication then I would suggest changing your diet while continuing with your medication. when on a nutritarian diet it won’t be long before you see results and then when your next checkup is due you can discuss the matter with your doctor. Once your cholesterol is lowered there will be no reason to stay on the medication. Happy days!

      All the best.

      Dave.

      Reply
  3. Hello, I really want to first appreciate your effort in putting this great website together and writing this article. much cholesterol in body can be really harmful. my aunt stated feeling the symptoms you mention a while back including the kidney injury. the remedy you listed are already been applied. thank you

    Reply
  4. Thanks a lot for such an amazing review about Cholesterol and explanation are given.

    I had problems with cholesterol and I went to the doctor, he gave me some pills but it didn’t happen so I said to look for remedies on the internet. I have read many articles, but these are the best I have found. Thanks for the information provided I will definitely apply them.

    Thanks again and keep in touch.

    Reply
    • Hi Razvanllie,

      Good to hear from you, I’m glad you enjoyed the article and I wish you every success in the future.

      Thanks for your comment!

      Dave.

      Reply
  5. I have been trying to control my cholesterol for quite sometimes now. Just found out recently that my number is quite high and my pHysician wants to put me on meds which I refuse! I do not want to rely on medication my whole entire life, no sir! I have been eating more fruits and vegetables more and I aim for cooking my own meals since I know what I put i it. I also do some intermittent fasting to help lower my cholesterol. I feel much better but just gonna have to wait until I pay my visit to my beloved doctor and see the numbers 🙂

    Reply
    • Hi Nuttanee,

      Great to hear that you are trying to get it under control without medication, the diet is the proper and only way to get your cholesterol and health in order.

      I wish you all the best!

      Dave.

      Reply
  6. Hi, diet is very important thing. Unfortunately people are extremely busy, stressed, and just don’t have the time to cook nutritious healthy meals. the tastiest foods are quite often the most unhealthy. one of my favourite things for keeping myself from snacking is to drink lots of water. I like to make a pot of hot water in my coffee pot, and then just add some it is recommended sujets 150 minutes of exercise per week of medium too intense duration. keeping your stress is down, what do a lot for keeping yourself healthy. The human body has great Potential to heal itself from many things.

    Reply
    • Hello Jake,

      Yes indeed, the body will do it’s best to heal itself, all it wants is the chance to be able to do so, thankyou for your comment.

      Dave.

      Reply
  7. Dave, 

    Thanks for the nice suggestions. Cholesterol is certainly a silent killer. And your audience needs to understand the danger in being seduced because of the convenience and availability of fast food and highly processed junk food. It’s makes perfect sense to eat nutrient-dense foods. As the say, “what you put in, is what you get out.”

    JR

    Reply
  8. The nutritarian diet most definitely lives up to its promises. Not only does it lower cholesterol levels, it is also famous for preventing chronic diseases such as diabetes and since it is plant based, it automatically eliminates high-calorie meals. 

    I have to ask though, do you think the benefits of living the nutritarian lifestyle is enough to quench the urge for processed foods, soda, oil, sugar, refined carbs or even fruit juices? lol

    I have recently thought of implementing it, but i sincerely hope its not as difficult as it seems.

    Thanks for sharing.

    Reply
    • Hello Lyke,

      I think it takes time to adjust, but the cravings for junk food will eventually phase out, it actually may happen faster than you might think. 

      Once you see the benefits of a nutrtiarian diet then that will be enough motivation to continue in this direction. Also, education is power, learning about the damage that processed food will do to your health is the best method of continued success.

      I hope it goes well for you!

      Dave.

      Reply
  9. Thanks for this post on the best foods to lower cholesterol,since when I was a kid I have been developing so much fats in my body and I don’t know how to reduce it or stop it,but this post has really helped on it ,I wanna ask if you keep on eating those foods you mentioned and there is no changes should we stop eating it or still continue?thanks 

    Reply
    • Hi Rose,

      I can tell you now Rose that if you are eating a regular western diet, processed food and the like, and you change to a nutritarian diet then you will definitely see changes for the better relatively quickly.

      The changes you will see is an improvement in practically every aspect of your health for the better, which means you will have no desire to go back to a diet that was causing issues.

      I wish you all the best.

      Dave.

      Reply
  10. FacebookTwitterShar

    If you have high cholesterol it is important to get yourself on a diet for lowering cholesterol and losing weight. Many Americans worry about their cholesterol levels, especially those who are overweight. In most cases, the first step in resolving your high cholesterol and shedding those extra pounds; is changing your diet. I found this article very useful and this kindof is good healthy.

    Reply

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