Cholesterol Reducing Herbs and Foods

Changing doctors recently meant undergoing a raft of tests to determine my general health. As I suspected my cholesterol is as good as ever but she did say that I can always increase HDL (good cholesterol).

Recently speaking to people, I found that many are having problems reducing their bad cholesterol. There are a number of pharmaceuticals that can help. For those that are looking for a more natural way to get the numbers down here are some ideas that can help.

canstockphoto10583493 walnuts

Walnuts are proven to reduce bad cholesterol

Walnuts and Cholesterol

The number one food that can help reduce your LDL or bad cholesterol is walnuts. In particular, black walnuts are the most recommended. If you can’t find black walnuts then regular unsalted walnuts work extremely well. In fact, although the percentages vary, all evidence confirms that walnuts do reduce cholesterol by between 4 and 12%. Studies prove that walnuts improve blood vessel strength. The recommended number of walnuts per day is ten. They are high in fat which is what makes them effective for cholesterol but excessive consumption can cause weight increase. For more information check out my blog here.

canstockphoto0208377 Avocado testicles


Avocados are a source of monounsaturated fat. Increasing HDL or “good” cholesterol and reducing LDL or “bad” cholesterol are Monounsaturated fat benefits.
Nutrient dense and high in fibre, avocados are antioxidant rich. Antioxidant vitamins A, C and E are found in avocados. Antioxidants play a role in preventing LDL buildup due to oxidative stress. Fibre helps reduce LDL as well. The soluble fibre found in avocados is the most beneficial fibre.
High in fats the recommended amount of avocado is between one half and one.


Oatmeal has been proven to lower your LDL. It works because it contains soluble fibre. Soluble fibre attracts water and turns to gel which in turn slows digestion. This soluble fibre attaches to cholesterol and removes it from your body. One and one half cups of oatmeal gives you 6 grams of fibre.


Studies have shown that curcumin can reduce LDL or “bad” cholesterol. It is thought to have an effect on the gene that creates the LDL receptors. Eating enough turmeric for medicinal dosage is difficult. Make sure you find a high quality turmeric supplement. For more turmeric information check here.

canstockphoto16740089green tea
Green Tea

Studies have shown that green tea can reduce bad cholesterol (LDL) and raise good cholesterol (HDL). Polyphenols in green tea may block cholesterol from being absorbed in the intestines. Studies have shown that up to 5 cups of green tea per day can prevent death from cardiovascular disease.

Although there are a number of foods and herbs that can reduce LDL cholesterol, if you are on blood thinners, please speak to your doctor before using any supplements or increasing your consumption of the foods.



M. Usman, John Davidson,Health Benefits of Turmeric:Curcumin for Cooking and Health, JD-Biz Publishing