Garlic is another superfood that can help reduce high cholesterol. In addition, it prevents blood clots, reduces blood pressure and protects against heart disease.
According to a 2013 press release from the National Institute of Integrative Medicine, garlic extract is a safe and effective alternative to pharmaceutical blood pressure and cholesterol-lowering medications for many people.
- Eat 2 to 3 raw garlic cloves on an empty stomach daily.
- Use fresh garlic in your salad dressings and in cooking many types of dishes, soups and stews.
- You can take garlic supplements after consulting your doctor for the correct dosage.
10. Dark Chocolate
Dark chocolate can also effectively reduce bad cholesterol and improve the level of good cholesterol in the blood.
According to a 2013 study published in the American Journal of Clinical Nutrition, the component theobromine in dark chocolate is mainly responsible for its HDL cholesterol-raising effect.
The high level of antioxidants and flavonoids in dark chocolate prevent blood platelets from sticking together and keep the arteries unclogged. This in turn reduces the risk of heart attacks or strokes.
Eat 1 or 2 small pieces of dark chocolate with at least 60 percent cocoa on a regular basis.
- Strive to maintain a healthy weight.
- Quit smoking.
- Exercise for at least 30 minutes, 5 days a week.
- Avoid alcohol. If you drink, do so in moderation.
- Eat a diet low in saturated fats.
- Avoid fried or fatty foods and excessive carbohydrates and processed sugars.
- Avoid foods that contribute to bad cholesterol, such as red meat, full-fat dairy products, egg yolks and processed foods.