As of: January 28, 2024, 12:22 p.m
By: Natalie Hull-Deichsel
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Cholesterol is vital for the body.
Too high cholesterol increases the risk of heart attack or stroke.
Proper nutrition can lower blood lipids.
1 / 15Start the day with a delicious cucumber juice!
Not only does it help you lose weight, but it is also an excellent way to reduce harmful cholesterol in the body.
Cucumbers not only have antioxidant and anti-diabetic properties, they also regulate the fat content in the blood.
© PixelsAway/Imago
2 / 15Lemons contain pectins as fiber, which not only accelerates the feeling of satiety and thus helps you lose weight.
Pectins also lower excess LDL cholesterol, which can counteract arteriosclerosis and possible consequences such as heart attack or stroke.
© VWPics/Imago
3 / 15If you regularly eat fiber-rich foods such as oatmeal and oat bran, you can not only prevent or cure fatty liver disease, but also lower cholesterol levels in the body.
Oatmeal contains the typical oat fiber beta-glucan, which has been proven to reduce cholesterol in the blood.
This can prevent secondary diseases such as arteriosclerosis, heart attacks and strokes.
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4 / 15Green lettuce, peppers or tomatoes should be a regular part of your diet if your cholesterol level is high.
Eat lots of vegetables regularly to lower your blood fat levels.
The carotenoids contained in peppers are believed to reduce high LDL cholesterol levels.
Tomatoes - whether fresh or canned - can increase the level of healthy HDL cholesterol in the blood and thus prevent cholesterol from being stored in the walls of the blood vessels.
The pigment lycopene, which is contained in tomatoes, is responsible for this.
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5 / 15Eating leafy vegetables like spinach is not only recommended to reverse fatty liver disease.
Spinach also lowers cholesterol levels in the body by improving the ability to bind bile acids.
© Alex9500/IMAGO
6 / 15If you like fennel, you should eat more of the healthy vegetable.
Thanks to its essential oils such as anethole, fennel supports digestion, binds toxins in the intestines and thus naturally lowers the proportion of harmful LDL cholesterol in the blood and vessels.
© CSP_HandmadePicture/Imago
7 / 15Pulses such as peas have been proven to reduce high blood cholesterol levels.
The secondary plant substances it contains, so-called saponins, bind cholesterol in the intestines and thus reduce the absorption of too much cholesterol from food.
In addition, folic acid and polyphenols in peas protect the brain.
© Image Source/Imago
8 / 15 Beans also contain the secondary plant substances saponins, which bind cholesterol in the intestines and prevent too much cholesterol from being absorbed from food.
Saponins also have anti-inflammatory, antihypertensive, immune-stimulating, antibiotic and antioxidant effects.
© Image Source/Imago
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9 / 15Salad doesn't always have to be green - herring salad, dressed with various vegetables and olive oil, is also ideal for lowering LDL cholesterol in the blood and vessels.
Because herring is one of the fish that is rich in omega fatty acids.
These healthy fats lower triglycerides and LDL cholesterol while increasing the “good” HDL cholesterol in the blood.
© Christian Fischer/Imago
10 / 15 Eating plaice fish in particular has a positive effect on cholesterol levels as it also contains valuable omega-3 fatty acids.
These essential fats are important for the body and have been proven to help lower cholesterol levels.
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11 / 15Salmon is also one of the foods with a high content of omega-3 fatty acids, which can lower the “harmful” LDL cholesterol in the blood.
© Martin G. Dr.
Baumgä/Imago
12 / 15According to the “German Heart Foundation”, olive oil has been proven to reduce the risk of deposits in the vessels, arteriosclerosis.
This disease is also a consequence of too much fat in the blood, cholesterol.
If you consume two tablespoons of high-quality olive oil every day, you can reduce your high cholesterol levels or even prevent high cholesterol levels.
© Panthermedia/Imago
13 / 15 Anyone who likes to nibble on nuts, especially walnuts, now knows that they are doing their blood vessels good.
A study by the Ludwig Maximilian University in Munich shows that walnuts have a positive effect on fat metabolism, i.e. regular consumption of walnuts lowers cholesterol levels, regardless of avoiding other foods.
43 grams of tree nuts per day are said to improve fat metabolism and have been proven to reduce excess LDL cholesterol by around five percent.
© C3 Pictures/Imago
14 / 15Who doesn't know this saying, "An apple a day keeps the doctor away" - "An apple every day avoids going to the doctor".
When it comes to lowering LDL cholesterol, two apples per day are actually recommended, according to a study published in "The American Journal of Clinical Nutrition."
Apples are rich in the fiber pectin, whose cholesterol-lowering effect has now been proven many times over.
© Nadia Maslova/Imago
15 / 15Pears also contain the fiber pectin, which binds excess LDL cholesterol in the intestines and thus lowers cholesterol levels.
© McPHOTO/HRMueller/Imago
To this day, people still often talk about “harmful” cholesterol, LDL cholesterol (low-density lipoprotein).
Cholesterol takes on important tasks in the human body and is initially anything but harmful.
The fat-like substance supports hormone production and the formation of vitamin D and serves as protection during cell structure.
Only when the proportion of LDL cholesterol in the blood and the vessels becomes too high does it have a harmful effect: the deposits (plaques) caused by cholesterol narrow the vessels, arteriosclerosis or thrombosis occurs and the risk of heart attack and stroke increases.
High cholesterol levels can be naturally reduced through the right diet with little saturated fatty acids in fruit, vegetables, whole grain products, nuts, olive oil and certain types of fish such as salmon and herring - just adapt four of your lifestyle habits.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.