Top 10 Cholesterol Lowering Foods

#1: Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction:18%^1,2,37
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil, canola oil, peanut oil, and avocados is the most powerful thing you can do to achieve a drastic reduction in your LDL cholesterol. Specifically a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL cholesterol vs people on a diet higher in saturated fat.¹

#2: Bran (Oat, Rice)
Cholesterol Reduction:7-14%^3-5
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers. Click to see complete nutrition facts for Bran.

#3: Flax Seeds
Cholesterol Reduction:8-14%^6,7
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%,⁶ and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia).⁷ In both studies the flax seeds where consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.
Click to see complete nutrition facts for Flax Seeds

#4: Garlic
Cholesterol Reduction:9-12%^8,9
Studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%.^8,9 Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches. Click to see complete nutrition facts for Raw Garlic.

#5: Almonds
Cholesterol Reduction:7-10%^10-12
Several studes report that eating up to a cup of almonds can reduce cholesterol levels by up to 10%. In a dose response study it was found that half a cup of almonds reduces cholesterol by 5% and 1 cup causes the full 10% reduction.¹¹ As almonds are a high calorie food, it is not recommended that you eat more that a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
Click to see complete nutrition facts for Almonds.

#6: Lycopene Foods
Cholesterol Reduction:0-17%^13,14
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction^13,14 while other studies find no difference.^15,16 Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.

#7: Walnuts and Pistachios
Cholesterol Reduction:10%^17-21
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. This is esepcially true when the fats from the nuts replace consumption of other high cholesterol fats. Consuming around 30 grams of walnuts, or having the nuts be about 20-30% of total caloric intake is necessary to achieve the cholesterol lowering benefits.¹⁹
Click to see complete nutrition facts for Walnuts and Pistachios.

#8: Whole Barley
Cholesterol Reduction:7-10%^22,23
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products.²² Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley. Click to see complete nutrition facts for Barley.

#9: Dark Chocolate and Plant Sterols
Cholesterol Reduction:2-5%^24,25
The plant sterols and cocoa flavanols in dark non-milk chocolate have been shown to reduce cholesterol by 2-5%. Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%.²⁵ However, this reduction is largley due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol.
Click to see complete nutrition facts for Dark Chocolate.

#10: Green Tea
Cholesterol Reduction:2-5%²⁶
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as. green tea can lower cholesterol by 2-5%.²⁶ Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages.

Read more at http://www.healthaliciousness.com/articles/foods-which-lower-cholesterol.php#WDOIdlc5wOHozupZ.99

Benifits of Curry Leaves

Curry plant belongs to the citrus family and its leaves are deep dark green in color. Curry plant grows in the tropical climate and the leaves are used for seasoning and adding aroma to the dishes. Usually fresh curry leaves are used; however dried variety may also be used in some cases.

Curry leaves are included as an integral part of cooking in India, as a flavoring agent and also due to its several health benefits. In recent times, curry leaves have gained a reputation for the treatment of cardiac disorders and its ability to control cholesterol levels in the blood.

Are Curry Leaves Good For Cholesterol?

Cholesterol and triglycerides are type of fats that are found in the blood. While cholesterol plays a vital role in aiding transportation of certain nutrients and vitamins, excessive levels of cholesterol in the blood can increase the risk of atherosclerosis and cardiac ailments. Note that not all types of cholesterol is bad, HDL are good cholesterol having a protective effect on the heart, while LDL can increase the risk of formation of plaques.

Various studies have shown that curry leave extracts can help lower blood cholesterol and triglyceride levels. In a study published in 2007 in the ‘Journal of Ethnophrmocology’, curry leaf extracts can help lower cholesterol levels in diabetic rates. Another study published in the Journal Fitoterapia, indicated that curry leaves extracts can help lower both cholesterol and triglyceride levels in obese animal models. A study published in the same year in International Journal of Phyotmedicine, reconfirmed ability of curry leaves to reduce cholesterol levels in diabetic rates.

Curry Leaves Benefits For Cholesterol

There are several study reports that indicate that curry leaves might have a possible effect on reducing cholesterol levels in the blood. Even though curry leaves have been used for centuries, without any significant altercations on health, one of the side effect associated with excessive intake of curry leaves, especially in diabetic patients on medications is sudden drop in the blood sugar levels.

Curry leaves are potent anti-oxidants that help fight free radicals. Free radicals are known to damage the arterial walls and in turn increase the risk of plaque formation. Higher risk of plaque formation is linked with higher risk of myocardial infarction and strokes. In addition, curry leaves also help lower LDL cholesterol levels and increase HDL cholesterol levels, which have protective action on the heart.

The combination of both these actions, help this aromatic leaves to play a crucial role in controlling cholesterol and blood sugar levels in the body and thereby have a protective action of the heart and the vascular system.

Benifits of Garlic for Heart.

Reduce blood pressure

Angiotensin II is a protein that helps our blood vessels contract thereby increasing the blood pressure. Allicin in garlic blocks the activity of angiotensin II and helps in reducing blood pressure. The polysulphides present in garlic are converted into a gas called hydrogen sulphide by the red blood cells. Hydrogen sulphide dilates our blood vessels and helps control blood pressure.

Protect heart

Garlic protects our heart against cardiovascular problems like heart attacks and atherosclerosis. This cardio-protective property can be attributed to various factors. With age, the arteries tend to lose their ability to stretch. Garlic may help reduce this and may also protect the heart from the damaging effects of free oxygen radicals. The sulphur-containing compounds of garlic also prevent our blood vessels from becoming blocked and slow the development of atherosclerosis (hardening of the arteries). The anti-clotting properties of ajoene help prevent clots from forming inside the blood vessels.

Reduce cholesterol

Garlic has the ability to moderately lower our blood triglycerides and total cholesterol and reduce arterial plaque formation.