Half a clove (900mg) of raw garlic a day can reduce cholesterol by 9-12 percent. (8,9) Raw garlic is ideal for salad dressings, soups, and sandwiches.
A half-cup of almonds can lower cholesterol by 10%, according to research. (10,11) In a dose-response study, a quarter cup of almonds reduced cholesterol by 5% and a half cup by 10%.
Lycopene gives fruits and vegetables their crimson colour. Tomatoes, watermelon, and other lycopene-rich foods contain it.
Studies show walnuts and pistachios reduce cholesterol. Especially when nuts replace saturated fats. 30 grammes of walnuts reduce cholesterol.
Walnuts and Pistachios
Barley bran decreases cholesterol, especially when used as a wheat alternative. Barley noodles, flour, or pearl barley can replace wheat.
Dark chocolate's plant sterols and cocoa flavanols lower cholesterol by 2-5%. Plant sterols (phytosterols), found in all plants, reduce LDL cholesterol by up to 16%.
In East Asia, green tea is considered to wash fat out of the body. Green tea lowers cholesterol by 2-5 percent, according to studies.
Changing to olive oil, canola oil, peanut oil, and avocados reduces LDL cholesterol.
50 grammes of flax seeds a day reduces LDL cholesterol in healthy young adults by 8% (6), while 38 grammes a day reduces LDL.