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Natural cholesterol reduction is critical for preserving heart health. Adopting a heart-healthy diet rich in fiber-rich foods such as fruits, vegetables, and whole grains will help decrease cholesterol. It is critical to incorporate heart-healthy fats from sources such as avocados, almonds, and olive oil while reducing saturated and trans fats found in processed meals (2). Regular physical exercise is another efficient approach to increasing high-density lipoprotein (HDL) cholesterol, sometimes known as ‘good’ cholesterol, which aids in the removal of LDL cholesterol from the bloodstream.
These are, however, some of the most prevalent foods that can assist in enhancing good cholesterol. However, if you have high cholesterol, certain drinks can significantly lower it. These beverages are made using simple ingredients and can be taken on an empty stomach. Here is a list of things you should try.
Ginger and Lemon Juice Water
Drinking a glass of lukewarm water mixed with lemon juice and one scoop of ginger juice on an empty stomach in the morning helps to keep cholesterol levels in check. Ginger’s antioxidant and anti-inflammatory qualities aid in cholesterol maintenance (3).
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Milk with Turmeric
On an empty stomach, drink a glass of warm milk mixed with turmeric powder in the morning to keep cholesterol under control (4).
Honey and Garlic Water
High cholesterol can be reduced by combining three cloves of garlic paste and one spoon of honey in a glass of lukewarm water and drinking it first thing in the morning on an empty stomach (5).
Amla Juice
Amla juice is high in Vitamin C and antioxidants, and drinking it first thing in the morning on an empty stomach not only lowers cholesterol but also keeps our hearts healthy (6).
Tomato Juice
Tomato juice, which is high in fiber, niacin, and lycopene, aids in the regulation of cholesterol levels in the body. As a result, you should consume it (7).
Green Tea
Green tea, which contains antioxidants and catechins, helps to decrease the quantity of cholesterol in our bodies while also reducing weight (8). As a result, give up your tea addiction and incorporate green tea into your daily routine.
References:
- Biochemistry, LDL Cholesterol
Pirahanchi Y, Sinawe H, Dimri M. Biochemistry, LDL Cholesterol. 2023 Aug 8. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. PMID: 30137845. - Dietary fats and coronary heart disease
Willett WC. Dietary fats and coronary heart disease. J Intern Med. 2012 Jul;272(1):13-24. doi: 10.1111/j.1365-2796.2012.02553.x. PMID: 22583051. - The effect of ginger supplementation on lipid profile: A systematic review and meta-analysis of clinical trials
Pourmasoumi M, Hadi A, Rafie N, Najafgholizadeh A, Mohammadi H, Rouhani MH. The effect of ginger supplementation on lipid profile: A systematic review and meta-analysis of clinical trials. Phytomedicine. 2018 Apr 1;43:28-36. doi: 10.1016/j.phymed.2018.03.043. Epub 2018 Mar 19. PMID: 29747751. - Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials
Qin S, Huang L, Gong J, Shen S, Huang J, Ren H, Hu H. Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nutr J. 2017 Oct 11;16(1):68. doi: 10.1186/s12937-017-0293-y. PMID: 29020971; PMCID: PMC5637251. - Garlic for treating hypercholesterolemia. A meta-analysis of randomized clinical trials
Stevinson C, Pittler MH, Ernst E. Garlic for treating hypercholesterolemia. A meta-analysis of randomized clinical trials. Ann Intern Med. 2000 Sep 19;133(6):420-9. doi: 10.7326/0003-4819-133-6-200009190-00009. PMID: 10975959. - The impact of Emblica Officinalis (Amla) on lipid profile, glucose, and C-reactive protein: A systematic review and meta-analysis of randomized controlled trials
Setayesh L, Haghighat N, Rasaei N, Rezaei M, Casazza K, Nadery M, Yamrali I, Zamani M, Asbaghi O. The impact of Emblica Officinalis (Amla) on lipid profile, glucose, and C-reactive protein: A systematic review and meta-analysis of randomized controlled trials. Diabetes Metab Syndr. 2023 Mar;17(3):102729. doi: 10.1016/j.dsx.2023.102729. Epub 2023 Mar 11. PMID: 36934568. - Tomato juice decreases LDL cholesterol levels and increases LDL resistance to oxidation
Silaste ML, Alfthan G, Aro A, Kesäniemi YA, Hörkkö S. Tomato juice decreases LDL cholesterol levels and increases LDL resistance to oxidation. Br J Nutr. 2007 Dec;98(6):1251-8. doi: 10.1017/S0007114507787445. Epub 2007 Jul 9. PMID: 17617941. - Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials
Xu R, Yang K, Li S, Dai M, Chen G. Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. Nutr J. 2020 May 20;19(1):48. doi: 10.1186/s12937-020-00557-5. PMID: 32434539; PMCID: PMC7240975.
Source: Medindia
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