High cholesterol, also known as lipid disorder, is a serious condition associated with a wide array of other adverse medical conditions, the University of Maryland Medical Center explains. High cholesterol levels result from excess fatty substances in your blood stream. Your blood contains two forms of cholesterol --- LDL, low-density lipoprotein or "bad" cholesterol, and HDL, high-density lipoprotein or "good" cholesterol. Too much LDL cholesterol and not enough HDL cholesterol may lead to conditions such as stroke, high blood pressure and heart disease, the UMMC adds. You may be able to control your cholesterol levels by eating certain foods and herbs. Consult your doctor before beginning any new diet.
Psyllium
Psyllium is a fibrous herbal supplement derived from the Plantago plant, and in addition to promoting regularity, psyllium may also be helpful in controlling cholesterol levels. According to a study published in the June 2007 issue of the "American Journal of Clinical Nutrition," psyllium may be an appropriate treatment for long-term cholesterol control. The researchers found that 26 weeks of psyllium supplementation resulted in a nearly 5-percent decrease in total cholesterol and a nearly 7-percent decrease in LDL cholesterol levels compared to the control group.
Oatmeal and Oat Bran
According to the Mayo Clinic, oatmeal and oat bran are top choices for controlling your cholesterol levels, due to their high levels of fiber. Fiber may reduce your body's absorption of cholesterol, the clinic adds, and consuming five to 10 grams of soluble fiber daily may decrease your LDL and total cholesterol levels. Adding fruit, such as banana, to your oatmeal can further increase the fiber content of the meal. Steel-cut oatmeal and cereal made with oat bran have similar benefits.
Fenugreek
Fenugreek is an herb often used as a seasoning in dishes such as curry. As a supplement, fenugreek appears to have a number of positive effects. Research published in the February 2010 issue of the "Journal of Agricultural and Food Chemistry" found that fenugreek contains antioxidants that significantly improve cholesterol levels. The supplement reduced total cholesterol, LDL cholesterol and blood triglyceride levels while increasing levels of HDL cholesterol. This research was performed with rats, the journal notes, so your results may vary.
Olive Oil
Not all types of fat have the same effects on cholesterol levels, the Harvard School of Public Health explains: Saturated fats tend to increase cholesterol levels, while unsaturated fats may lower LDL and increase HDL. Because of this, the school recommends olive oil, as it contains high levels of unsaturated fats and very little saturated fat. Use olive oil in place of lard or other highly saturated fat sources in recipes.
References
- University of Maryland Medical Center: High Blood Cholesterol and Triglycerides - Overview
- "American Journal of Clinical Nutrition"; Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia; JW Anderson et al.; June 2000
- Mayo Clinic: Cholesterol: Top Five Foods To Lower Your Numbers
- "Journal of Agricultural and Food Chemistry"; Lipid-lowering and antioxidant effects of an ethyl acetate extract of fenugreek seeds in high-cholesterol-fed rats; O Belguith-Hadriche et al.; February 2010
- Harvard School of Public Health: Fats and Cholesterol: Out With The Bad, In With The Good
