Home remedies to lower cholesterol, such as artichokes, flaxseeds, oats and garlic water, have fiber, omega 3 and antioxidants that reduce the absorption of fat, increasing its excretion in the feces or preventing its oxidation, thus regulating , blood cholesterol levels.
Despite helping to regulate cholesterol levels, home remedies should not replace treatment recommended by a cardiologist and should be part of a healthy and balanced diet. See what a high cholesterol diet should be like.
Cholesterol is a fatty, whitish, odorless substance that cannot be seen or perceived in the taste of food. The main types of cholesterol are “good” cholesterol, HDL, which must be above 40 mg/dL, and “bad” cholesterol, LDL, which must be below 130 mg/dL. Learn more about the types of cholesterol.
Main options
The main options for home remedies to lower cholesterol are:
1. Artichoke
Artichokes are a good home remedy for lowering cholesterol as they are rich in antioxidants, such as luteolin, which help prevent the formation of cholesterol and increase the excretion of bile, facilitating the elimination of cholesterol.
Furthermore, artichoke leaf extract is also a liver protector, as it acts as an antioxidant, reducing the amount of free radicals and preventing cellular oxidation.
How to use: Artichokes can be consumed cooked, in the form of tea or as a supplement. To cook the artichoke, you must bring the water to a boil and, when it is boiling, add the artichoke and let it cook over low heat for about 30 minutes or until it is soft.
In the case of artichoke tea, simply add 1 to 2 grams of artichoke leaves to 1 cup of boiling water and leave for about 10 minutes. Then strain, let cool and drink. Learn more about the artichoke.
2. Flaxseeds
As it is a good source of fiber and omega-3, flaxseeds are a good option for a home remedy to lower cholesterol, as they prevent the oxidation of fat cells and help speed up intestinal transit.
How to use: You can add 1 tablespoon (10 grams) of flax seeds to salads, yogurts, juices, milk, pancakes or smoothies. It is important that flaxseeds are consumed in powder or flour form, as the intestine cannot digest the entire flaxseed grain.
3. Pheno grego
Because it is rich in fiber, fenugreek is a home remedy that helps lower cholesterol by reducing the absorption of fat from food. Learn more about fenugreek.
How to use: Fenugreek can be consumed in tea or supplement form. To prepare the tea, simply add 2 tablespoons of fenugreek seeds to 1 cup of cold water and let it steep for about 3 hours. Then boil, strain and consume when warm.
4. Garlic water
Garlic helps lower the levels of LDL cholesterol and triglycerides circulating in the body and prevents the oxidation of cholesterol, reducing the risk of heart disease. Furthermore, garlic is also anti-inflammatory, antimicrobial and anticancer.
How to use: To prepare garlic water, place 1 crushed garlic clove in 100 mL of water and let it rest overnight. The next day, fasting, remove the garlic and consume the water. Discover other ways to consume garlic.
5. Oats
Oats are rich in a specific type of fiber, beta-glucan, which helps lower blood cholesterol and, consequently, the risk of serious cardiovascular diseases, such as heart attack and stroke, for example.
How to use: To obtain this benefit, it is recommended to consume at least 3 tablespoons of rolled oats per day, which can be added to yogurt, cereals, smoothies, juices or consumed in the form of porridge.
6. Brewer’s yeast
The beta-glucans present in brewer’s yeast help reduce the absorption of fat in the intestine, lowering blood cholesterol. Furthermore, the presence of chromium in its composition helps to increase levels of good HDL cholesterol in the blood.
How to use: To obtain all the benefits of powdered brewer’s yeast, it is recommended to consume 1 to 2 spoons of yeast per day, which can be added to juices, smoothies, soups, yogurts, milk or water.
7. Turmeric
Turmeric is a spice rich in antioxidants, especially curcumin, which helps lower LDL cholesterol, preventing the emergence of cardiovascular diseases.
How to use: In addition to being used to season food, turmeric can also be consumed in the form of tea or capsule. To prepare turmeric tea, you need to place 1 teaspoon of powder in 150 mL of boiling water and let it rest for around 10 to 15 minutes. When warm, drink 3 cups a day.
8. Dandelion
Dandelion leaves have antioxidant properties that prevent damage caused by oxidative stress in cells, lowering bad cholesterol (LDL) and triglyceride levels in the blood.
In this way, this medicinal plant helps prevent the development of cardiovascular diseases, such as atherosclerosis, myocardial infarction or stroke, for example. See other benefits of dandelion.
How to use: Dandelion can be used to prepare tea or in its natural form for cooking, in salads or juices, for example. To prepare the tea, you can add 1 or 2 teaspoons of dandelion root to 200 mL of boiling water and let it rest for 10 minutes. Strain and drink warm up to 3 times a day.
Dandelion tea should not be used by pregnant women or while breastfeeding, as there are still no scientific studies that prove its safety. Additionally, people taking antidiabetic medications, diuretics, or lithium should consult their doctor before drinking this tea.
9. Lemongrass
Lemongrass has bioactive compounds such as limonene and geraniol, which have antioxidant properties, helping to neutralize free radicals and prevent the oxidation of fat cells, helping to lower bad cholesterol (LDL) and triglycerides in the blood. See all the benefits of lemongrass.
How to use: Lemongrass can be used to prepare tea, simply add 1 teaspoon of chopped lemongrass leaves to 1 cup of boiling water. Cover, let rest for 10 minutes, strain and drink 3 to 4 cups warm per day.
Lemongrass should not be used during pregnancy or breastfeeding, nor by children or adolescents, as well as by people with heart, kidney or liver disease. People taking antihypertensive medications should consult their doctor before drinking this tea.
Recipes to lower cholesterol
These healthy recipes are good strategies for lowering cholesterol.
1. Avocado cream
Avocado cream is rich in healthy fats and antioxidants, which helps reduce bad cholesterol. To make this cream, simply blend 1 ripe avocado with 100 mL of skimmed milk in a blender and sweeten with honey or sweetener.
2. Eggplant pancake with flaxseed
Eggplant has functional properties that help balance cholesterol and triglycerides, while flaxseed is rich in omegas 3 and 6 and also creates a gum in the stomach, prolonging the satiety effect of the meal, helping with the weight loss process.
To make the pancake dough, simply blend 1 cup of skimmed milk, 1 cup of whole wheat flour, 1 egg, 1/4 cup of olive oil, salt and oregano in a blender. Next, you can make the filling for the pancake, and to do this, you must sauté 1 eggplant and 1 shredded chicken breast and season to taste. Another option is to slice the eggplant and roast it with seasonings such as fresh garlic, salt, onion, lemon and curry.
3. Tomato juice
Tomato juice is rich in lycopene and polyphenols, bioactive compounds with antioxidant action. thus, they help keep blood vessels healthy, in addition to containing fibers that help reduce levels of “bad” cholesterol, LDL.
To make this juice, simply place 3 tomatoes, 150 ml of water, 1 pinch of salt and another of black pepper, 1 bay leaf or basil in a blender. Then, beat well until you get a very homogeneous mixture and then drink.
4. Lettuce salad with carrots and lemon
The lettuce salad with carrot and lemon helps reduce cholesterol because it has a low fat content. To do this, place chopped lettuce, grated raw carrot, sliced onion in a container and season with 1 squeezed lemon and a few cloves of fresh garlic.
5. Braised green soybeans
Green soybeans contain isoflavones that help lower cholesterol, as well as being low in fat and also a good source of vegetable protein.
To make braised green soybeans, it is recommended to cook the green soybeans in water and, once soft, season with soy sauce, vinegar and powdered ginger and sauté with a drizzle of olive oil in a frying pan.
6. Brown rice with carrots
Brown rice with carrots is rich in fiber that promotes the elimination of fat through feces, as well as B vitamins, minerals such as zinc, selenium, copper and manganese, and phytochemicals with antioxidant action. The outer layer of brown rice contains oryzanol, a bioactive compound known to prevent cardiovascular diseases.
To make brown rice with carrots, simply sauté brown rice with garlic, onion and salt and then add water and grated carrots.
7. Guava smoothie with oats
The guava smoothie with oats is a drink rich in antioxidants and fiber that prevents the oxidation of fats and reduces their absorption in the intestine, helping to balance blood cholesterol levels.
Ingredients:
- 125g of natural yogurt;
- 1 red guava;
- 1 tablespoon of oats;
- 1 dessert spoon of honey.
Preparation mode:
Blend all ingredients in a blender until a homogeneous mixture is obtained. Transfer to a glass and have it for breakfast or one of your snacks.
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