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Top 10 foods that lower cholesterol and triglycerides 2023

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There are two types of cholesterol one is harmful and the other is good the good is not the subject of our discussion here rather we are talking about harmful cholesterol which results in what is called atherosclerosis which can lead to damage to the blood vessels and the heart. We think that doctors give some tips to reduce harmful cholesterol, for example; Stay away from fast food, avoid eating fatty meats and lose excess weight, while drinking plenty of water daily, in addition to consuming more fiber and limiting fat consumption, prioritizing unsaturated fats. Here is a list of the 10 Best Foods That Lower Cholesterol And Triglycerides You can count on it to lower harmful cholesterol and triglycerides.

How to Fight the Symptoms of Bad Cholesterol and Triglycerides

Every disease or defect that occurs in the human body has symptoms associated with it to prevent us from being there and concluding that something is wrong and cholesterol and triglycerides also have bad symptoms that we don’t want to suffer from so some people want to find ways to prevent the onset of these symptoms, and the following are some practices that help prevent the onset of these symptoms:

  • Do some exercises for half an hour every day.
  • Avoid all products containing tobacco—in other words, avoid smoking, which in turn increases your risk of developing cholesterol.
  • Always maintain an ideal body weight.
  • Eat more foods that contain dietary fiber as this is an example of statins, and once the cholesterol rises, it slows down its rate of absorbing cholesterol, as it is similar to the fibrous sponge we use in washing dishes that absorbs fats, and this is a simple example of the relationship between fats and fiber in the human body.
  • Relying on wheat as an excellent substitute for white flour.
  • Replace red meat with fish, because fish has a lower fat content than red meat.

Foods that lower cholesterol and triglycerides

10- Oats


Oatmeal is an ideal and beneficial dietary option in many cases because it contains soluble fiber.

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Which in turn works to lower the level of harmful cholesterol or as some know it restricts low density lipoproteins.

This is by increasing the rate at which cholesterol is absorbed into the bloodstream, unlike soluble fiber, which inhibits the absorption of cholesterol.

In one study, the cholesterol-lowering effect was attributed to the presence of β-glucan in oats, so eat your oats as you enjoy them.

9- Soybeans


It is good and healthy to eat soybeans as it is among the top 10 foods that lower cholesterol and triglycerides.

This is proven by some experiments and diagnostics showing a modest effect of soybeans.

Eating 25 grams of soy protein daily helps lower bad cholesterol by 5% to 6%, according to Harvard Health reports.

And that percentage is okay, and it’s good to get used to eating soy to maintain your health and not have to resort to drugs.

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8- Whole grains

Whole grain
Whole grain

Not a day goes by that we don’t eat more than one type of whole grain, which means it’s an indispensable staple food.

And the good thing is that it also lowers the rate of harmful cholesterol compared to other diets that do not contain whole grains.

Oatmeal is one of the most important of these grains and the main cholesterol-lowering properties it contains have already been mentioned.

The merit of these whole grains is that they contain a high content of viscous fiber, or as it is called soluble fiber.

They help reduce harmful cholesterol in the bloodstream and reduce the concentration of low-density lipoprotein cholesterol.

7- oily fish

Fat fish
Fat fish

Fatty fish is also in the top 10 foods to lower cholesterol and triglycerides because it is an excellent source of omega-3 fatty acids.

In addition, while these acids lower the rate of harmful cholesterol, they increase the rate of good cholesterol in the bloodstream.

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Therefore it is an ideal healthy alternative for those who consume meat, and meat should be compensated with it.

Because meat is a source of saturated fats, which in turn raise levels of harmful cholesterol, which we don’t want to happen.

6- Chia seeds

Chia seeds
Chia seeds

If you want to avoid cholesterol and triglycerides, you should eat chia seeds.

It plays a great role in reducing the risk of vascular and heart disease as the reduction rate reaches 16%.

It contains omega-3 essential fatty acids, and it is worth noting that these acids have a modest effect on harmful cholesterol, and their benefit in increasing the rate of good cholesterol in the bloodstream.

5- Red watermelon


In addition to being one of the delicious and popular fruits for many, watermelon also works to lower cholesterol and fat levels in the blood.

This is due to the fact that it contains lycopene, which has an effect on blood cholesterol levels.

Watermelon is not the only fruit that is useful for this, but you can replace it with other varieties, for example; Grapes, strawberries, citrus fruits, avocados or apples.

4- Avocado


Avocado is also in the top 10 foods that lower cholesterol and triglycerides.

While eating one pill within your daily diet for a period of up to five weeks is enough to reduce the rate of oxidized cholesterol in the bloodstream.

This is according to a report in the Journal of Nutrition on adults who ate avocado compared to those who did not eat this healthy fruit.

3- Blueberries


Blueberries, but also other dark colored fruit, for example; Cherries and dark grapes, as well as blackberries, contain significant amounts of anthocyanins.

This leads to an increase in the rate of harmful cholesterol, and in return it works to reduce the rate of harmful cholesterol and fats.

This means that dark fruit is an ideal natural medicine to avoid high cholesterol or harmful triglycerides.

2- Quinoa


Quinoa is one of the most important whole grains made from wheat, as well as pasta and brown rice.

Research has shown that those who eat these aforementioned pills over a period of 12 months, compared to people who consume a lot of refined carbohydrates, have noticed a marked decrease in cholesterol and triglycerides.

They also noticed an increase in their good cholesterol, thanks to the choice of the carbohydrate-rich quinoa grain.

So when it comes to your carbohydrate needs, quinoa is a whole grain that gives you a complete nutritional package.

1- Nuts


When we put nuts on a food list, they come up, and they also show up in the top 10 foods that lower cholesterol and triglycerides.

Because it is a rich source of monounsaturated fats, as well as phytosterols that have a great structural similarity to cholesterol.

This similarity causes phytosterols to bind to cholesterol and thus prevent it from being absorbed by the body.

One study showed that eating two to three daily servings of nuts leads to a reduction in harmful cholesterol in the body at a rate of 10.2 mg/dL.

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