Hi everyone! I hope everyone is in sunny mood today.

I had a busy Sunday as I started to search for more information, how to lower bad cholesterol level in natural way.

As I mentioned in my previous post, my partner has been diagnosed with high pressure. The blood test result showed that he has raised bad cholesterol level and his high blood pressure was a result of this. He does not need synthetic pills for that, yet. He has been given 2 months to change his daily habits and try natural cure to get it down before next blood test. It is quite challenging, as he is very stubborn with his ‘bad habits’.

Different foods lower cholesterol in various ways. Some deliver suitable fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

I forced him to start eating oats. An easy first step to lower your cholesterol is having a bowl of oatmeal for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries and cinnamon. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

I love beef-barley soup with celery, carrots, parsnip.

Beans. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

I do recommend tuna salad with beans, chopped red onion, boiled egg, sweetcorn and little mayo.

Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.

Grapefruit, Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

Foods fortified with Plant Sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.

Oregano oil is an essential oil derived from the Origanum Vulgare species of the herb. It contains a variety of plant ingredients including tocopherol, rosmarinic acid, carvacrol, and thymol.

Like spinach and other green leafy vegetables, oregano is loaded with vitamins and minerals, among them vitamin K, iron, and manganese along with calcium, vit. C and vitamin A. While it often goes unappreciated, fresh oregano is also an excellent source of fiber.

Weight and exercise. Being overweight and not exercising affect fats circulating in the bloodstream. Excess weight boosts harmful LDL, while inactivity depresses protective HDL. Losing weight if needed and exercising more reverse these trends.

Just as important!Diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

Let see how it is going to work for him. Give me two months and I will share with you results!

I hope my research and information will be helpful for you as well!

Have a lovely week everyone!:)