Mar 8th 2018
Lowering Cholesterol Naturally

Cholesterol has been and continues to be a hot topic. Dietary cholesterol impacts around 25% of the population and research would suggest that it is caused by the impact of the need for quick convenient food, an array of fried food available, with a love for cake, crisps, chips, butter, meat, fat and sugar combined.
Eating a healthy diet really can help your body to eliminate and moderate the absorption of cholesterol and assist the gall bladder.

The solution
Change your eating habits to a high fibre diet. Eating plenty of fibre improves your metabolism of fats and cholesterol, research has shown that high fibre diets are beneficial to lowering LDL (the bad) cholesterol.
With dietary cholesterol you can control and lower it with the assistance of the food you regularly eat and the ways in which you prepare/ cook your food.

Here’s a list of vegetables; fruits; nuts & seeds; healthy fats; beans & legumes; grains and herbs & spices which are beneficial for keeping cholesterol in check. Try and have at least 10 vegetables every day, vary it with blending but also keeping lots of vegetables in a whole form for this is one of the best ways to provide you body with both soluble & insoluble fibre. Crowd out sugar with healthy wholesome treats and swap butter/ margarine/ vegetable oils for a healthy fat, when it comes to cooking keep extra virgin olive oil for dressing salads and use coconut oil (can buy flavourless if you don’t like the taste of it.

Vegetables
Artichokes
Asparagus
Aubergine
Broccoli
Carrots
Celery
Garlic
Ginger
Greens
Kale
Red Cabbage
Red Peppers
Spinach
Sprouts
Sweet Potato

Fruits
Apples
Apricots
Avocado
Blueberries
Guavas
Lemons
Mangos
Papaya
Raspberries
Strawberries
Tomatoes
Watermelon

Grains
Oats
Oat Bran
Brown Rice
Barley
Black rice

Legumes & Beans
Are a great source of low fat, vegetable protein.

Nuts & Seeds
Almonds
Cashews
Flaxseeds
Hazelnuts
Pistachios
Walnuts

Fish
Salmon
Mackerel
Tuna
Sardines

Herbs and Spices
Cinnamon
Chicory Root
Ginger
Funugreek
Holy Basil
Parsley
Raw Cacao/Cocoa- in particular cocoa flavanols.
Turmeric

Healthy Fats
Coconut oil
Olive oil
Flaxseed oil
Rapeseed Oil

Healthy Vinegar
Apple Cider Vinegar has many wonderful benefits to the diet and assisting to lower cholesterol is one of them. It is believed to help neutralise the cholesterol in your body as it contains lots of amino acids that stimulate the body to naturally rid of the LDL cholesterol. Apple cider vinegar has high levels of pectin that fills the stomach with soluble fibre- helping you to feel fuller for longer and bind with LDL cholesterol ready for elimination. When purchasing make sure that it contains “The Mother”.

Drinks
Green Tea a long standing staple in East Asia. Believed to wash oil (fat) out of the body. Studies have shown green tea to lower cholesterol between 2%-5%.
A Cup Of Sunshine

Preparing & Cooking Food
Try poaching, steaming, roasting as preferred cooking methods. Eating vegetables, fruit and nuts raw or in the natural state as if they’ve been “freshly picked” to gain maximum benefits to help reduce cholesterol.

Food At One Links:

Cocoa Benefits: Healthy Hot Chocolate
Warming Drink: A Cup of Sunshine

Sources:
http://www.wildhealthfood.com
http://www.healthaliciousness.com/articles/foods-which-lower-cholesterol.php
http://www.huffingtonpost.com/eatingwell/superfoods-cholesterol
http://cholesterol-lowering-herbs/