The four “definitive” foods to lower cholesterol levels

Cholesterol is a fatty substance (a lipid) present in all cells of the body. The liver produces all the cholesterol the body needs to form cell membranes and produce certain hormones.

Unhealthy levels of cholesterol can lead to a disease called blood cholesterol. These elevated levels of LDL or “bad” cholesterol cause plaque or fatty deposits to build up in the blood vesselswhich can lead to a heart attack, stroke, or other health problems.

In contrast, according to the US Department of Health, high levels of HDL or “good” cholesterol can reduce the risk of health problems. HDL cholesterol carries cholesterol and plaque buildup in the arteries to the liver so it can be removed from the body.

In addition, the elevation of this substance in the blood is attributed to the cholesterol contained in the food that is consumed, being the main cause of this increase, saturated fat. Dairy fat, red meat fat, and tropical oils such as coconut oil are some foods high in saturated fat.

Therefore, a variety of strategies have been created around food to keep cholesterol regulated. However, the important thing is to recognize which are the ingredients that, according to experts, are recommended to meet this objective.

Oats, barley and other cereals

Foods such as millet, a high-protein and very healthy cereal, can contribute, according to the media The Spanishreduce cholesterol levels, triglycerides and body mass index (BMI).

Furthermore, according to gastrolab, One of the foods that can reduce cholesterol levels in the blood is oats, because it provides antioxidants and beta-glucans, which can help fight cell oxidation, regulate blood pressure and reduce inflammation, which means that it reduces LDL and triglyceride levels. It also helps reduce plaque in the arteries.

Rye, wheat and barley are other cereals that contribute to this goal.


It is a protein that, according to the portal supported by the United States National Library of Medicine, Medline Pluscan reduce cholesterol levels.

The United States Food and Drug Administration Agency (FDA) adds that 25 grams of this ingredient per day would be enough to regulate cholesterol levels in the body, and thus reduce the chances of suffering from cardiovascular diseases.

virgin olive oil

Olive oil is considered one of the foods that can help reduce cholesterol, it also improves cardiovascular health; Containing oleic acid, it helps the body to reduce LDL cholesterol and increase HDL.

“The FDA has concluded that two tablespoons of olive oil daily (about 30 ml) can prevent coronary heart disease when they replace saturated fat”, as highlighted by the portal Family Cholesterol.


For some time there has been talk of its potential to reduce cholesterol and prevent atherosclerosis. Its high fiber content can help in this purpose. In fact, a cup of cubed cooked eggplant contains about 2.4 grams of fiber, which helps eliminate what is not needed from the body.

The results of a 2014 study in rodents indicated that chlorogenic acid, a main antioxidant in eggplants, may lower levels of low-density lipoproteins, or “bad” cholesterol, and reduce the risk of developing non-alcoholic fatty liver disease.