egular exercise can give your fight against a heart attack the boost it’s been seeking for. The optimal solution combines this with a diet low in cholesterol. The foods that lower cholesterol are all that matters.

Is the fear of a heart attack giving you sleepless nights? Then, maybe it’s time to control that nasty cholesterol. We know you’ve tried all kinds of medicines and clinical approaches, but sometimes all you need is a good dose of natural therapy. Controlling and reducing cholesterol in a natural manner is easiest and simplest.

What is Cholesterol?

Cholesterol is a substance carried through the bloodstream via lipoproteins, which are known as “transporters” of fat. To imagine this visually, imagine cholesterol as oil floating on water. For oil and water to mix an emulsifier is needed.

Ages 19 or younger:

Type of CholesterolHealthy LevelTotal CholesterolLess than 170 mg/dLLDLLess than 100 mg/dLHDLMore than 45 mg/dL

Men age 20 or older:

Type of CholesterolHealthy LevelTotal Cholesterol125 to 200 mg/dLLDLLess than 100 mg/dLHDL40 mg/dL or higher

Women age 20 or older:

Type of CholesterolHealthy LevelTotal Cholesterol125 to 200 mg/dLLDLLess than 100 mg/dLHDL50 mg/dL or higher

If I eat cholesterol, will it raise my cholesterol?

Everyone responds differently when cholesterol is consumed through the diet. Only about 20% of the cholesterol in your bloodstream comes from the food you eat, and your body makes the rest.

Genetics does heavily play a role in cholesterol. Your doctor and RDN can help determine if managing intake of dietary cholesterol is necessary, diet, and lifestyle recommendations for you.


A diet that is rich in fruit, vegetables, healthy fats, and whole grains is a good foundation for general healthy eating but can also make an impact on managing or lowering cholesterol levels.

So let’s see those wonderful food that keep your cholesterol levels down.

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Oatsmeal best foods to (lower cholesterol)

Breakfast, being the first meal of the day, is also the most important. So why not start your wholesome diet from there itself? Oats is among the most effective cholesterol fighting foods. A bowl of oatmeal for breakfast, and things will start falling back on track by themselves!

It is recommended that adults consume 20-38 grams of fiber per day with 5-10 grams coming from soluble fiber. For example, one medium apple, with the skin on contains 4.4 grams of fiber or roughly 22% of recommended daily intake on the lower range.


This is the most effective recipe to lower down cholesterol. Eating three cloves of garlic at dinner is sure to rid you of your problems — not only is it a natural aphrodisiac but it’s also known to reduce cholesterol levels. Eating garlic regularly for just eight weeks can reduce the level of cholesterol in your body by 10 per cent.


Dry fruits like almonds are a great way to keep the nasty, artery-blocking cholesterol at bay. But don’t overdo them or it will disturb your entire weight loss diet plan and you’ll end up with a flabby tummy.. Pop two to three pieces a day as a snack or add them to your meals to keep full and keep the cholesterol from causing havoc to your life.


Now, no need to resist the sinful temptation of chocolate anymore. Dark chocolates can reduce cholesterol levels by 10 per cent and so eating them in small proportions can help you in more ways than just keeping your tastebuds happy. You can add-on it with cholesterol lowering supplements. Keep in mind though that too much of anything is bad.


According to research conducted by the Florida State University, two apples a day can lower cholesterol level by 16 per cent! This remarkable effect is one of the many qualities of apples. No wonder people say that an apple a day keeps the doctor away. Snow White’s not the only one who loves apples; you should make them your best friends too. You can also include it in your post workout nutrition.


Beans act as high protein supplement and are very beneficial for cholesterol-related problems. To begin with, they help reduce bad cholesterol LDL by almost 8 per cent. Besides, since they score high in fibre content, they manage to detoxify your body.


Popeye’s favourite food reduces the chances of a heart attack and supplies you with iron and vitamins. This wonder vegetable can be used extensively in your low cholesterol diet with interesting results. Combine it with veggies like corn and carrots to make a salad or mix it with some pasta and white sauce for a delicious and filling meal.

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Disclaimer: Before changing your diet or overall health, speak with your doctor. Food Rx’s material is provided for educational purposes only and is not intended to replace the medical advise of your doctor.

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