The Ideal Diet
to Lower Cholesterol Naturally!

Here is the ideal diet to lower cholesterol naturally. It includes a range of cholesterol lowering foods that work through a range of mechanisms to help you lower your cholesterol level in a matter of weeks.

In this article we will provide you with a meal option and then explain how the cholesterol lowering foods it contains work to help you lower your cholesterol naturally. We will be including normal, everyday foods so that anyone can easily incorporate this cholesterol lowering diet into their lifestyle.

Here Are The
Cholesterol Lowering Diet
Meal Options:

Breakfast:

30 grams (1/2 cup) of oats or natural muesli

1 tablespoon of mixed nuts and seeds or LSA (linseeds, sunflower seeds and almonds ground up)

1-2 teaspoons of psyllium husks

200mls of rice milk or oat milk

1 cup of filtered coffee (added milk and sugar is fine)

The oats or natural muesli (which contains oats) are both good sources of a soluble fibre called beta glucan. Beta glucan is well known for its ability to bind to cholesterol in the gastro-intestinal tract and prevent its re-absorption back into the body.

The nuts and seeds or the LSA are both good sources of monounsaturated fats, which have the ability to lower LDL cholesterol when they replace saturated fats in the diet. Walnuts, flax seeds and the fish oil capsules are good sources of Omega-3s, which may also reduce the cardiovascular disease risk by reducing inflammation in the body and by having blood-thinning effects.

The psyllium husks are another good source of soluble fibre, which can also bind to cholesterol in the gut and prevent its re-absorption into the body. Soluble fibre from the oats and the psyllium is also fermented by the bacteria in the large intestine and this fermentation process produces short-chain fatty acids. These short-chain fatty acids are then re-absorbed into the body and travel to the liver where they have the effect of reducing the liver's production of cholesterol. These are all great foods to include in a diet to lower cholesterol naturally.

Coffee has been shown to reduce cardiovascular disease risk. Plus, filtered coffee is very low in terpenes, which have been shown to increase LDL cholesterol in the blood stream.

The HemoGard capsule is a high-quality, concentrated garlic extract. The active ingredients it contains have been shown in clinical research to block the activity of HMG-CoA, which is a liver enzyme responsible for the production of cholesterol.

The Rhodiola capsule contains the herb, Rhodiola rosea, which has been studied extensively in Russia and Scandinavia. It one of the world's most powerful stress-relieving and energy-boosting herbs. Since stress has been shown to increase cholesterol significantly (because cortisol, one of the stress hormones comes from cholesterol), finding a quick and easy way to lower stress levels in your body can also help to lower cholesterol naturally as well.

The XLR8 Thermogenic capsule can help to boost your metabolism, increase your energy level and mobilise more fat from the fat stores. Overall, it may help you lose weight and by losing weight you will automatically lower your cholesterol level.

The Super 7 Blend is a powerful source of various antioxidants. By consuming it on a regular basis you can reduce the amount of LDL cholesterol that gets oxidised in your body and by doing so, you can dramatically reduce your risk of cardiovascular disease.

This combination of supplements is definitely worthwhile adding to a diet to lower cholesterol.

Mid-morning:

1 apple

12 walnuts or almonds

The apple is a good source of pectin, a soluble fibre, and therefore, can bind to cholesterol in the gastro-intestinal tract and prevent its re-absorption into the body.

The walnuts or almonds contain monounsaturated fats, which can help to lower cholesterol when they replace the 'bad' fats in your diet (trans fats and saturated fats). In a diet to lower cholesterol it is essential to replace the 'bad' fats with 'good' fats.

Lunch:

Smoked salmon salad:

75 grams of smoked salmon

100 grams of diced pumpkin or sweet potato

50 grams of beans (i.e. 3-bean mix)

5-6 cherry tomatoes (sliced)

1/2 capsicum (sliced)

2 rings of red onion

4-5 black or green olives

1 cup of mixed lettuce

1 teaspoon of olive oil

Salmon is a good source of omega-3s, which may be beneficial in lowering your cardiovascular disease risk. The beans and vegetables are good sources of soluble fibre, which can also be useful in lowering cholesterol by binding to it in the gut and through the production of the short-chain fatty acids by the bacteria in the bowel.

The olives and olive oil are good sources of monounsaturated fats, which can also be useful in lowering LDL cholesterol levels in the blood stream.

These are also great foods to include in a diet to lower cholesterol.

Mid-afternoon:

1 orange

1 tin of sardines or salmon

Citrus fruits, like oranges, are another good source of soluble fibre and sardines contain omega-3s. Both of these cholesterol lowering foods are ideal for someone who is planning on following a diet to lower cholesterol.

Dinner:

150 grams of organic chicken breast or grass-fed beef

1/2 cup of brown rice (cooked)

100 grams of broccoli

100 grams of cauliflower

50 grams of peas

100 grams of spinach

100 grams of green beans

2-3 cloves of garlic

30mls of sauce

1-2 small (150mls) glasses of wine (any sort)

The organic chicken breast or grass-fed beef both contain omega-3 fatty acids. The brown rice is a whole-grain source of dietary fibre. The broccoli and cauliflower are cruciferous vegetables, which contain indols. These have been shown to have a protective effect on the cardiovascular system. The peas are a good source of soluble fibre and spinach is a green leafy vegetable that contains small amounts of omega-3s and garlic has been shown to block the cholesterol-producing enzyme in the liver, as was mentioned earlier.

1-2 small glasses of wine may be consumed with dinner in order to assist the body with increasing the production of HDL 'good' cholesterol. I'm sure many people will be happy to see this included in the diet!

Overall, this is a very good diet to lower cholesterol naturally. If you have high levels of cholesterol and don't want to go on medication if you can avoid it, try this cholesterol lowering diet or at the very least, include some of these cholesterol lowering foods in your diet on a regular basis.

By doing so, you will be impressed with how quickly you can lower your cholesterol level.

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