High cholesterol is one of the main causes of cardiovascular diseases, and many people are looking for effective solutions to lower it without resorting to medication.
The good news is that certain foods and plants can help lower cholesterol naturally, and one key ingredient has proven to be extremely effective in just 14 days: artichoke.
Why does cholesterol increase and how can we control it naturally?
According to doctors, high cholesterol levels can be caused by several factors, including:
- A diet high in saturated fats and sugars: Excessive consumption of fatty meats, fatty cheeses, pastries, and sweets raises LDL cholesterol levels.
- Stress and anxiety: These can lead to hormonal imbalances that affect lipid metabolism.
- Fatigued or diseased liver: Excessive alcohol consumption and processed foods can impair liver function, leading to cholesterol accumulation in the blood.
According to specialists, the best way to reduce cholesterol is through a balanced diet and the introduction of therapeutic plants.
Artichoke – the food that rapidly lowers cholesterol
If you want a quick and effective solution, try artichoke! This plant is known for its ability to lower cholesterol and support liver and bile function.
Studies indicate that extract from artichoke leaves can help reduce total cholesterol and LDL (bad cholesterol) levels. A large study involving 700 people showed that daily administration of artichoke extract over a period of 5 to 13 weeks led to a significant reduction in total and LDL cholesterol levels.
Supporting liver and bile function: Artichoke stimulates the production and elimination of bile, facilitating fat digestion and contributing to liver detoxification. Active compounds, such as cynarin and chlorogenic acid, have choleretic effects, helping to eliminate toxins from the liver and regenerate liver cells.
How to take it: To benefit from the properties of artichoke, it can be consumed as tea or extract. For tea, it is recommended to steep one tablespoon of dried leaves in a cup of hot water, consuming two cups per day. It is important not to exceed the recommended dose and to consult a specialist before starting any regimen.
Precautions: Although artichoke has numerous benefits, excessive consumption can cause nausea, vomiting, or allergic reactions in sensitive individuals. Additionally, people with bile obstructions or allergies to plants in the Asteraceae family should avoid consuming artichoke. It is essential to discuss with a doctor before introducing artichoke into your daily diet, especially if you have pre-existing medical conditions.
Other essential foods for lowering cholesterol
In addition to artichoke, there are other foods that help reduce cholesterol naturally:
- Oats and apples: Rich in soluble fiber that helps eliminate cholesterol.
- Olive oil: Contains antioxidants that lower bad cholesterol and protect the heart.
- Fatty fish (salmon, sardines, mackerel): Rich in omega-3, which helps reduce inflammation and cholesterol.
- Nuts and almonds: Contain healthy fats but should be consumed in moderation.
- Soy and soy products: Recent studies show that soy protein helps reduce total cholesterol.
Plants that protect the liver and help reduce cholesterol
In cases of high cholesterol caused by a fatigued liver, specialists recommend:
- Milk thistle: Supports liver regeneration and detoxification.
- Greater celandine: Protects the liver and contributes to lowering cholesterol but should only be consumed for 3-4 weeks.
A graduate of the Journalism and Communication Sciences department at the University of Bucharest, I began my career in 2012 at Evenimentul Zilei. Since then, I have focused on medical journalism, analyzing relevant topics in the health field, the latest scientific research, and recommendations from specialists. My accumulated experience includes numerous interviews with renowned doctors, both from Romania and abroad, as well as moderating a medical show.
The food that lowers cholesterol. According to phytotherapy, acupuncture, and homeopathy specialist Gabriela Papazian-Urdreanu, there are several reasons that lead to increased cholesterol, and therefore a good way to reduce it is to address the cause.
For those suffering from hypertension and anxiety, olive leaves can be used to lower blood pressure.
For individuals who consume excessive sweets or pastries, diet is very important; these individuals should avoid the mentioned products.
For those with high cholesterol due to excessive consumption of fatty foods, diet is also fundamental.
“The diet should include as many fruits and vegetables, whole grains, and various low-fat dairy products as possible, as well as both lean and fatty fish. Avoid pork, sheep, and goat meat, fatty cheeses that have a cholesterol content almost similar to that of fatty pork, concentrated sweets, and alcohol,” recommends cardiologist Luminia Iliu.
Beneficial nutrients for those with high cholesterol
We present several foods and nutrients that you should consume to lower cholesterol naturally:
- Omega-3 fatty acids found in fish and fish oil supplements. Omega-3 also reduces blood pressure, one of the causes of heart disease.
- Fiber found in large quantities in oat flakes, oat bran, apples, and pears absorbs cholesterol.
- Hazelnuts, walnuts, almonds, and pecans contain healthy fats that help reduce cholesterol. However, you should be mindful of the quantity consumed, as nuts are high in calories.
- Olive oil contains healthy fats and antioxidants that lower bad cholesterol levels.
- Soy – soy milk, tofu cheese, and even soy yogurts successfully replace traditional dairy products rich in animal fats. Consuming these products helps the liver eliminate bad cholesterol and increase good cholesterol. Additionally, a 2011 study showed that soy protein also helps reduce total cholesterol. Specialists recommend two to three servings of soy per day, equivalent to half a liter of soy milk and one soy yogurt.
- Sterols and stanols – are molecules with a structure similar to that of cholesterol, found in tree bark, grains, corn, and also in olive or corn oils. A type of bread on the market is recommended as the only product in Romania that contains the optimal daily dose of plant stanols, ingredients effective in lowering cholesterol. Moreover, producers claim that this has been proven by over 60 clinical studies and promise that you can achieve a lower cholesterol level by consuming this bread once or twice a day during main meals. Bread with stanols indeed has the promised effect. Even doctors, before prescribing medication to lower cholesterol, recommend stanols, says nutritionist Corina Zugravu. Other products in the same range are yogurt and margarine with added sterols.
Artichoke lowers cholesterol in 2 weeks
In some individuals, high cholesterol may also occur due to a fatigued or diseased liver from excessive alcohol consumption. In this case, the liver must be protected with the help of diet and plants like milk thistle, a plant that primarily addresses liver cells.
Another plant that lowers cholesterol and also addresses those with bile function issues is artichoke. However, it should be used in moderation; half a tablespoon per cup for a period of two weeks is sufficient.
Greater celandine is also good for cholesterol and as a liver protector, but this plant should not be used for an extended period, only for a period of 3-4 weeks, three-quarters of a tablespoon per cup.
