High cholesterol can lead to health issues, so lowering your cholesterol is a good step towards improving your overall health concerns. Many people prefer not to take medicines to lower cholesterol since these medicines may cause unwanted side effects. Another reason for not taking medicines that reduce cholesterol is the additional expense. Many people prefer a natural way to lower cholesterol, and one natural way to lower cholesterol is to eat certain foods.


Fruits

Apples contain a soluble fiber that helps lower cholesterol naturally by drawing it out of the body. In order to get the most out of apples, eat the apple with the skin on instead of peeling it or drinking apple juice.

Grapes contain a compound that helps to keep them from getting moldy. Fortunately, this same compound helps to lower the LDL cholesterol (bad cholesterol) in the body. All grapes help to lower cholesterol but the darker the grape, the more of the compound it contains, so eat darker grapes for greater benefits.

Pears and prunes also contain soluble fiber that helps lower cholesterol. According to CNN, soluble fiber seems to reduce the absorption of cholesterol, thus effectively reducing cholesterol levels in the intestines.


Nuts

Walnuts help reduce cholesterol because they contain polyunsaturated fatty acids. Eating a handful a day significantly reduces the cholesterol level in your body. It is best not to eat more than a handful a day because walnuts and most nuts are high in calories, and eating too much of them can lead to weight gain.

Almonds, hazelnuts, peanuts, pecans, pistachios and some pine nuts also contain contain the same polyunsaturated fatty acids and can help reduce cholesterol. Try using nuts in salads instead of croutons–this is an effective way to get the benefits without risking weight gain.


Fish

Mackerel, trout, herring, salmon, sardines and albacore tuna all contain omega 3 fatty acids that reduce cholesterol in the body. Eat fish at least twice a week to reap the maximum benefits. Not only is fish good for you, but it is delicious when you bake or broil it.


Other Foods

Brown rice, cinnamon, garlic, oats and soy products all contain properties that help lower cholesterol. Consider switching from white to brown rice, sprinkle cinnamon on your breakfast cereal or use it in tea, use garlic for seasoning instead of salt, drink soy milk instead of regular milk and eat cereals and breads made from oats.

References and Resources

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