6 Ways to Lower Your Cholesterol Without Drugs

There is a raging controversy about the role of cholesterol in the diet and in the blood. Some scientists say that dietary cholesterol — without gorging on saturated and trans fats — doesn’t increase cholesterol levels in the blood. However the reverse is also true. Certain foods can help bring down high cholesterol levels naturally, without the potentially dangerous side effects of medication.

“By increasing your intake of soluble fiber you can significantly lower your blood cholesterol levels,” Dr. Gabe Mirkin M.D., author of The Healthy Heart Miracle tells Newsmax Health. “I would also recommend that folks eliminate red meat altogether from the diet not only because it’s a source of saturated fat but also because of the many negative health consequences — including increased cancer risk — it has on your whole body."

Here are some super foods that can drive down blood cholesterol levels:

1. Oats. Start your day with a bowl of oatmeal or cold oat-based cereal like Cheerios that deliver 1-2 grams of soluble fiber. Add a sliced banana for even more heart-healthy fiber. “Soluble fiber passes into your colon where bacteria break it down to form short chain fatty acids that pass into your blood stream to the liver and help block the formation of LDL, or low-density lipoprotein, the ‘bad’ cholesterol which can cause arterial damage,” says Mirkin.
2. Beans. These healthy foods are also rich in soluble fiber and take long to digest so you feel fuller, longer. So they’re an excellent choice if your want to lose weight, too. There are so many choices—from navy, garbanzo, lentils, black-eyed peas and beyond — you won’t get bored eating them either!
3. Nuts.  Studies have shown that eating just two ounces of nuts daily can lower LDL as well. Although they are 80 percent fat, it’s unsaturated fat which helps lower LDL levels, decreases your risk of developing blood clots and may improve the lining of your arteries. Walnuts, almonds and hazelnuts are just three examples of heart-healthy nuts.
4. Foods fortified with sterols. Sterols and stanols are plant extracts that help prevent the body from absorbing cholesterol from food. Many manufacturers add sterols to products such as granola bars, spreads and yogurt.
5. Fatty fish. Eating at least two servings of salmon, trout, mackerel and other cold water fish instead of meat has many heart-healthy benefits. Meat tends to boost LDL cholesterol levels, says Mirkin, while fish contains omega-3 fatty acids that drive LDL down and boost the HDL or high density lipoprotein often referred to as the “good” cholesterol. Omega-3 fatty acids also help prevent inflammation that can lead to dangerous plaque buildup in the arteries, leading to heart attack or stroke.
6. Garlic. Dr. Matthew Budoff, a cardiologist from U.C.L.A. has conducted exhaustive research into the heart boosting benefits of garlic. "My studies have shown that garlic lowers cholesterol, reduces the risk of blood clotting, reduces the buildup of plaque and in some cases, even reversed plaque buildup." If you can’t tolerate the fresh bulb, Budoff recommends taking aged garlic extract.