5 Best Foods To Control Cholesterol
Updated: Sep 13
The Ultimate Cholesterol Diet
Perhaps at your most recent health check-up, you found out that your cholesterol levels are on the high side. And now your doctor's given you an 6-month deadline: Lower it, or be put on medication.
Then try adding these proven cholesterol-lowering foods to your diet. These doctor-recommended tips have helped many (including me) naturally balance their cholesterol, and get their health back.
What Are Cholesterol-Lowering Foods?
These foods typically contain healthy fats or compounds proven to help reduce cholesterol. By adding these 5 foods to your diet, they can help:
✅ Reduce “bad” cholesterol or LDL
✅ Reduce triglycerides (type of fat linked to clogged arteries)
✅ Increase “good” cholesterol or HDL
✅ Reduce total cholesterol
✅ Reduce blood pressure
✅ Boost heart health
5. Slash Bad Cholesterol With Salmon
This fish has abundant omega-3 fatty acids — heart-healthy fats known to lower LDL, triglycerides and increase HDL. According to research, a regular diet of salmon can promote lower blood pressure too, which your heart will thank you for. Other fish high in omega-3 fatty acids include mackerel, trout and sardine!
Recommendation: Eat oily fish like salmon at least 2x a week.
4. Drink Green Tea To Supercharge “Good” Cholesterol
Did you know as you age, your HDL (good cholesterol) levels tend to drop? However, a study of over 81,000 people showed that drinking green tea, rich in polyphenols, can slow this decline in HDL. To add to that, polyphenols help eliminate LDL from your body, keeping your bad cholesterol from getting out of control.
Recommendation: Drinking 1-3 cups of green tea daily is linked with a 30% lower risk of stroke & heart disease.
3. Lettuce Keeps Your Arteries Loose
High cholesterol can cause stiff arteries, increasing risk of high blood pressure, stroke and heart disease. A daily diet of green leafy vegetables high in nitrates – FYI lettuce has the highest level with over 3500mg of nitrates per kg – can help relax blood vessels and lower blood pressure, relieving the load on your heart!
Recommended: Eat at least 1 cup of lettuce or other leafy greens a day.
2. Ginseng: The Super ‘LDL-Blocker’
Thanks to a potent phyto-nutrient called ginsenoside, Ginseng has been studied to effectively "block" LDL cholesterol and keep cardiologists away! Researchers suggest that it may activate receptors in the body, which speeds up the breakdown of bad cholesterol.
Recommendation: Consume Ginseng with at least 5% ginsenosides daily for best effect.
1. Turmeric, A Natural Alternative To Statin
This condiment is often referred to as the “holy grail” for high cholesterol, and even compared to statins. That’s because it’s rich in a cholesterol-eliminator named curcumin. Medical researchers have written extensively about its ability to successfully manage bad cholesterol, triglycerides, and total cholesterol levels — as well as naturally alleviate atherosclerosis.
Recommendation: Research suggests taking 1 teaspoon or 300mg of Turmeric Extract (standardised curcuminoids).
The Best Turmeric Supplement For High Cholesterol
It’s hard meeting your daily requirement of premium turmeric — but Ginseng Turmeric Superjuice by The Purest Co makes it easy.
Its hero ingredient is Curcugen™, a patented and highly bioactive form of turmeric. But that’s not all — it’s fortified with Bioperine® to enhance efficacy by 2,000%.
Our tests show Curcugen™ is 52.5X more absorbable than 95% standardised curcuminoids, making it the best in the market.
For those following our Ultimate Cholesterol Diet, Ginseng Turmeric Superjuice is also enriched with 200mg of American Ginseng (5% Ginsenosides) – making it the perfect addition to a heart-healthy lifestyle.