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7 cholesterol-lowering foods

October 22, 2014

Artichokes: These vegetables are cholesterol free and virtually fat free. Many studies including one in a 2008 issue of the Phytomedicine health journal, found that daily artichoke leaf extract consumption led to a 4.2% decrease in LDL cholesterol levels over a 12-week period.
Artichokes and artichoke extract have been proven to reduce cholesterol levels by 4.2% over a 12-week period.
Barley: This grain is a staple in Tibetan cuisine and also has no cholesterol. Barley is high in soluble fiber, which decreases cholesterol intake in the human body. Try substituting rice with cooked barley grains. The results could lead to a 10-15% decrease in cholesterol levels.
Fish Oil: Fish oil is rich in omega-3 fatty acids, a compound that has been proven to lower cholesterol levels and lower blood pressure. Make sure you check with your physician before taking these supplements. Otherwise, try to get your fish oil from none other than… you guessed it. Fish. More fatty fishes such as salmon generally contain higher concentrations of fish oil and are tastier as well.
Flaxseed: Commonly used in Mediterranean cuisine, flaxseed can help lower cholesterol levels in a similar fashion to fish oil. Flaxseed is rich in omega-3 fatty acids so it is a great alternative for vegetarians. Furthermore, it can help with digestion given that it contains a good amount of dietary fiber.
Garlic Extract: Although used for medicinal purposes for thousands of years, garlic extracts positive results on lowering cholesterol had not been proven until recently according to the National Institute of Health. Additionally, it has been proven to have cancer-protective properties and reduces the risk of cancer especially in the gastrointestinal tract according to the National Cancer Institute.
Oats: Oats work in a very similar fashion to barley in that its high soluble fiber content can actually decrease cholesterol absorption by the human body.
Green Tea: This particular cholesterol-lowering drink has a multitude of benefits. It can help with weight loss and lowering blood pressure. The health benefits are even more effective when taken in extract form.