Renowned herbologist Susun Weed writes, “If you are concerned about cholesterol, I have some great news for you. A variety of delicious foods have been shown to be as effective at moderating cholesterol as any drug. These foods lower LDL (the bad cholesterol) and raise HDL (the good cholesterol). They have a positive impact on total cholesterol and triglycerides too. And, as a bonus, most of these foods help prevent diabetes and lower blood pressure. See below for a list of these cholesterol-lowering foods. And remember to eat them cooked, frozen, dehydrated, fermented, or coated in oil for maximum benefit. Enjoy! Here’s to a healthy heart the Wise Woman Way.” From www.susunweed.com
- Almonds (2 handfuls): Lowers LDL cholesterol and total cholesterol.
- Apples (½ cup dried): Lowers LDL cholesterol by 23 percent; total cholesterol by 14 percent.
- Apple (1 raw): Lowers LDL by 40 percent.
- Avocado (1-2 a week): Fiber and beta-sistosterol compete with cholesterol for uptake (and win).
- Beans, peas, lentils, and lima beans (¾ cup). Lowers LDL and total cholesterol.
- Blueberries (2 cups frozen): Reduces heart disease by 40 percent.
- Chocolate (1-3 ounces): Increases HDL, counters LDL oxidation, lowers total cholesterol.
- Citrus fruits (½-1 cup): Rich in pectin, a type of soluble fiber; lowers LDL.
- Cooked leafy greens (½-1 cup): Proteins and fiber bind cholesterol.
- Fatty fish (2-4 servings a week): Reduces triglyceride levels by 25-30 percent.
- Garlic (1-4 cloves): Lowers total cholesterol.
- Hibiscus (1 cup infusion): Lowers LDL.
- Nourishing Herbal Infusions (1-4 cups): Polyphenols and phytosterols reduce total cholesterol and counter oxidation of LDL.
- Nuts (handful): Lower LDL.
- Oats (½-1 cup): Soluble fiber lowers total cholesterol.
- Olive oil (2-4 tablespoons): Lowers total cholesterol.
- Pasture-fed, antibiotic and hormone-free meat and dairy (1-2 servings): Saturated fat is not the enemy of a healthy heart. The omega-3/omega-6 ratio of pasture-fed meat and milk is much closer to the ideal 1:1 ratio, than feedlot corn-fed meat and milk from soy-fed animals and promotes heart health.
- Pears (dried or fresh, 1): Even more soluble fiber than apples; too bad for LDL.
- Roots: The edible roots of plants are concentrated sources of phytosterols and polyphenols.
- Shiitake mushrooms: Reduces cholesterol.
- Tea, green (2-5 cups): Reduces LDL cholesterol.
- Whole grains, including barley, kasha, rice, quinoa, amaranth, millet, wheat, oats. Soluble fiber lowers total cholesterol.
Reprinted with kind permission from Susun Weed
See Susun’s book Abundantly Well: Seven Medicines