So what should you eat if you have high cholesterol? Here are 10 foods that can help lower cholesterol.
Risks of High Cholesterol
Normal cholesterol levels range from 0-5.2 mmol/L (0-200 mg/dL). Levels exceeding this range indicate high cholesterol, which poses significant health risks:
1. Accelerates prostate cancer growth and increases risk of kidney failure and lipid-related kidney diseases.
2. It shortens lifespan, particularly for men, while simultaneously increasing the risk of stroke related to vascular issues.
3. It can block and narrow heart arteries, making heart disease more likely.
4. It heightens the risk of osteoporosis. Excessive cholesterol intake may also lead to periodontal disease and widening of the gaps between teeth.Therefore, individuals with high cholesterol should seek prompt medical treatment to avoid delaying care and worsening their condition. 10 Foods That Lower Cholesterol 1. Kelp Rich in taurine, which lowers blood pressure and cholesterol in bile; contains the dietary fiber alginic acid, which inhibits cholesterol absorption and promotes its excretion.
2. Fish
If you crave meat but fear it will raise your cholesterol, choose fish instead. The fatty acids in fish are exceptionally beneficial for heart health. These fatty acids can lower blood pressure and triglycerides, and also help prevent strokes.
3. Chinese chives
Beyond calcium, phosphorus, iron, sugars, proteins, and vitamins A and C, Chinese chives contain carotene and abundant fiber. They enhance gastrointestinal motility, promote bowel regularity, and eliminate excess nutrients—including surplus fat—from the intestines, aiding weight loss and body shaping.
4. Carrots
Rich in calcium pectate, which reacts chemically with bile acids and is excreted through stool. The body must utilize cholesterol from the blood to produce bile acids, thereby lowering blood cholesterol levels.
5. Corn
Corn contains significant amounts of calcium, phosphorus, selenium, lecithin, vitamin E, and other trace elements that can lower serum cholesterol.
6. Shiitake Mushrooms
They significantly reduce serum cholesterol, triglycerides, and LDL levels. Regular consumption tends to increase HDL levels in the body.
7. Soybeans
Legumes are nature's most affordable, accessible, and effective cholesterol-lowering foods. Consuming 28 grams of legumes daily can reduce total cholesterol, LDL (bad cholesterol), and triglycerides by 10%. To lower cholesterol, incorporate soy products like tofu, soy milk, and miso into your regular diet.
8. Garlic
Researchers in New York found that garlic lowers both total cholesterol and bad cholesterol. A Seattle study also revealed that taking one garlic oil capsule daily (equivalent to three cloves) can increase good cholesterol by 23%.
9. Winter Melon
Winter melon possesses excellent weight-loss properties. Regular consumption helps eliminate excess body fat, achieving slimming and body-shaping effects, thereby indirectly lowering cholesterol levels.
10. Oysters
Rich in zinc and taurine, particularly taurine which promotes cholesterol breakdown, aiding in reducing blood lipid levels.
Individuals with high cholesterol should avoid foods rich in cholesterol, such as pork kidney, pork liver, chicken liver, dried shrimp, fresh crab roe, quail eggs, sheep's head meat, preserved duck eggs, salted duck eggs, duck egg yolks, chicken egg yolks, and pork brain.Avoid overeating and unhealthy dietary habits like consuming fried foods. Engage in regular outdoor activities such as morning runs or Tai Chi to fundamentally lower cholesterol levels.