{"id":4981,"date":"2023-03-21T10:46:42","date_gmt":"2023-03-21T10:46:42","guid":{"rendered":"https:\/\/blog.truebasics.com\/?p=4981"},"modified":"2023-03-24T06:16:21","modified_gmt":"2023-03-24T06:16:21","slug":"9-foods-to-reduce-cholesterol-naturally","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/","title":{"rendered":"9 foods to reduce cholesterol naturally"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">However much we debate about the health hazards of cholesterol-raising foods in the Indian context, there is a significant gap between thought and action when it comes to eliminating them from our diet. The Indian diet is rich in fatty foods and oil, which naturally puts us at more risk of heart disease as we grow older. The easiest action-step might be one of switching to healthier versions of foods we already take, to control the intake of cholesterol.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#Foods_to_reduce_cholesterol_naturally\" >Foods to reduce cholesterol naturally<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#1_Swap_canned_soda_with_cold-brew_coffee\" >1. Swap canned soda with cold-brew coffee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#2_Swap_chips_with_unsalted_nuts\" >2. Swap chips with unsalted nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#3_Swap_white_carbs_with_greens\" >3. Swap white carbs with greens&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#4_Replace_vegetable_oil_with_avocado_oil\" >4. Replace vegetable oil with avocado oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#5_Choose_dark_chocolate_over_milk_chocolate\" >5. Choose dark chocolate over milk chocolate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#6_Swap_red_meat_for_high_Omega-3_fish\" >6. Swap red meat for high Omega-3 fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#7_Whole_oats_over_commercial_cereals\" >7. Whole oats over commercial cereals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#8_Replace_cow_milk_with_soy_milk\" >8. Replace cow milk with soy milk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.truebasics.com\/blog\/9-foods-to-reduce-cholesterol-naturally\/#9_Whole_fruits_over_cold_juice\" >9. Whole fruits over cold juice<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p class=\"wp-block-paragraph\">Given below are some foods to decrease cholesterol naturally.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Foods_to_reduce_cholesterol_naturally\"><\/span>Foods to reduce cholesterol naturally<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Want to reduce your cholesterol levels naturally? Keep on reading below to know about these healthy foods to reduce cholesterol levels, naturally.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Swap_canned_soda_with_cold-brew_coffee\"><\/span>1. Swap canned soda with cold-brew coffee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/canned-soda-black-cold-brew.png\" alt=\"cold brew coffee over canned soda\" class=\"wp-image-4989\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/canned-soda-black-cold-brew.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/canned-soda-black-cold-brew-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/canned-soda-black-cold-brew-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Canned sodas can be surprisingly refreshing. However, the sugar content increases your risk of obesity, blood sugar, and cardiovascular episodes. Coffee consumption has been associated with lower incidence of cardiovascular diseases, as per a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5696634\/\" rel=\"nofollow\">study by NCBI<\/a>. It also states that coffee might even be good for your heart function if taken in moderation. Switch to a cold brew coffee that is light and tastes delicious without added sugar. Not only is it refreshing, it boosts your energy levels as well.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Swap_chips_with_unsalted_nuts\"><\/span> 2. Swap chips with unsalted nuts <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/chips-nuts.png\" alt=\"Swap Unsalted nuts for chips\" class=\"wp-image-4991\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/chips-nuts.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/chips-nuts-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/chips-nuts-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Chips contain saturated fats that can increase your LDL cholesterol. Consumption of peanuts, tree nuts, and walnuts have been associated with a 13%-19% lower risk of total cardiovascular disease. Moreover, it also lowers a 15\u201323% risk of coronary heart disease, as per an &nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5762129\/#:~:text=Consumption%20of%20peanuts%20and%20tree,risk%20of%20coronary%20heart%20disease.\" rel=\"nofollow\">NCBI study<\/a>. It has also been found that higher consumption of total and specific types of nuts was inversely associated with total cardiovascular disease and coronary heart disease.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Swap_white_carbs_with_greens\"><\/span> 3. Swap white carbs with greens&nbsp; <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/green-veg-pasta.png\" alt=\" Swap white carbs with greens\u00a0\" class=\"wp-image-4993\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/green-veg-pasta.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/green-veg-pasta-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/green-veg-pasta-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">White rice, pasta and bread are rich in starchy carbohydrates and can contribute to elevated blood sugar levels. It can thereby put you at a higher risk of heart disease. Green vegetables such as kale, broccoli, and spinach, are low in carbs and supply Vitamins A, K and C along with other nutrients and minerals to your body. They help lower cholesterol and reduce inflammation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Replace_vegetable_oil_with_avocado_oil\"><\/span>4. Replace vegetable oil with avocado oil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/palm-oil-avacardo-oil.png\" alt=\"Replace vegetable oil with avocado oil\" class=\"wp-image-4995\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/palm-oil-avacardo-oil.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/palm-oil-avacardo-oil-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/palm-oil-avacardo-oil-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Vegetable oils such as sunflower oil, canola oil, soybeans oil are obtained with the help of chemicals. It is modified before it reaches the grocery stores. \u00a0Vegetable oils are rich in polyunsaturated fats that our body is not meant to consume. They cause mutations in the cells and clog the arteries. Avocado oil has been linked to reducing LDL (bad cholesterol) and increasing HDL (good cholesterol) as it is rich in oleic acid, an unsaturated fat. Additionally, the oil has anti-inflammatory properties, which help prevent damage in the walls of arteries caused by plaque buildup. <a href=\"https:\/\/www.hsph.harvard.edu\/news\/press-releases\/saturated-fat-polyunsaturated-fat-cut-heart-disease-risk\/#:~:text=The%20meta%2Danalysis%20of%20the,risk%20was%20reduced%20by%2010%25.\" rel=\"nofollow\">Harvard University <\/a>states that replacing saturated fats with polyunsaturated fats leads to a decreased risk of coronary heart disease by 19%.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Choose_dark_chocolate_over_milk_chocolate\"><\/span>5. Choose dark chocolate over milk chocolate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/Untitled-design-3.jpg\" alt=\"Swap milk chocolate with dark chocolate\" class=\"wp-image-5041\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Untitled-design-3.jpg 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Untitled-design-3-300x176.jpg 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Untitled-design-3-768x450.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The main ingredient, cocoa, contains flavonoids that help in lowering blood pressure and improving blood vessel function. An <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5537803\/\" rel=\"nofollow\">NCBI research<\/a> suggests that eating chocolate a few times a week could reduce your risk of experiencing a heart attack, stroke, or chest pain by 11%. On the other hand, milk chocolates have less cocoa and more sugar which increases your blood sugar level and also has less flavonoids.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Swap_red_meat_for_high_Omega-3_fish\"><\/span>6. Swap red meat for high Omega-3 fish<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/meat-fish.png\" alt=\"Swap red meat with omega-3 fatty fish\" class=\"wp-image-4997\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/meat-fish.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/meat-fish-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/meat-fish-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Red meat such as beef, lamb, and pork are high in saturated fat which can increase LDL levels in your body. High LDL cholesterol levels can cause plaque buildup in the arteries, which can increase the risk of heart disease. On the other hand, fish that are high in Omega-3 fatty acids, such as salmon, mackerel, and sardines, have been shown to reduce the risk of heart disease and stroke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omega-3 fatty acids are important for heart health because they help to lower triglycerides, reduce inflammation, and prevent blood clots. They may also help to lower blood pressure and improve cholesterol levels.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Whole_oats_over_commercial_cereals\"><\/span>7. Whole oats over commercial cereals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/cerelac-oats.png\" alt=\"Swap oats for commercial cereals\" class=\"wp-image-4999\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/cerelac-oats.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/cerelac-oats-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/cerelac-oats-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Whole oats are rich in fiber which helps to lower LDL cholesterol levels, by binding to cholesterol and carrying it out of the body. They also contain plant compounds called polyphenols, which have antioxidant and anti-inflammatory effects. They may also protect us against heart disease.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Breakfast cereals are highly processed as they are often packed with added sugar and refined carbs. They do not contain as much soluble fiber as whole oats.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Replace_cow_milk_with_soy_milk\"><\/span>8. Replace cow milk with soy milk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/soy-cow-milk-1.png\" alt=\" Replace cow milk with soy milk\" class=\"wp-image-5021\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/soy-cow-milk-1.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/soy-cow-milk-1-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/soy-cow-milk-1-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Soy milk is touted to be an excellent source of potassium which maintains blood pressure and lowers cholesterol levels. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188409\/\" rel=\"nofollow\">NCBI <\/a>states that 25 grams per day of soy protein, like that found in soy milk and tofu, may reduce your risk of heart disease.<br>Cow&#8217;s milk is relatively high in saturated fat, which can contribute to high cholesterol levels and an increased risk of heart disease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Moreover, soy milk can commonly be used as an alternative to cow\u2019s milk for people who suffer from lactose intolerance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Whole_fruits_over_cold_juice\"><\/span>9. Whole fruits over cold juice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/juice-fruits.png\" alt=\"Swap cold-pressed juices with whole fruits\" class=\"wp-image-5003\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/juice-fruits.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/juice-fruits-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/juice-fruits-768x450.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Whole fruits contain dietary fiber, which is important for heart health as they can help lower blood cholesterol levels, reduce inflammation, and improve digestive health. Cold-pressed juices have lower fiber content as the process of juicing removes the fiber-rich pulp and skin from the fruit. Due to the lack of fiber in juices, sugar is absorbed more quickly into the bloodstream. This can cause a rapid spike in blood sugar levels.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whole fruits are typically lower in sugar and calories than cold-pressed juices. Fruit juices can be high in natural sugars, contributing to weight gain and increasing the risk of heart disease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, you can also take supplements to lower your cholesterol levels. <a href=\"https:\/\/www.truebasics.com\/sv\/truebasics-heart-omega-3-antarctic-krill-oil\/SP-101004?navKey=VRNT-188306&amp;itracker=w:menuLanding%7C%7C;\">TrueBasics Heart Omega-3<\/a> is made from India\u2019s first clinically researched Antarctic Superba Krill Oil. It is proven to reduce cholesterol and triglyceride levels by up to 33%, after 26 weeks of daily dosage.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/03\/Heart-Omega_04-1024x1024.jpg\" alt=\"TrueBasics Heart Omega-3\" class=\"wp-image-4983\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Heart-Omega_04-1024x1024.jpg 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Heart-Omega_04-300x300.jpg 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Heart-Omega_04-150x150.jpg 150w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Heart-Omega_04-768x768.jpg 768w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Heart-Omega_04-75x75.jpg 75w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Heart-Omega_04-600x600.jpg 600w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Heart-Omega_04.jpg 1080w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A balanced, nutritious diet is just a few swaps away. You need to weigh your options carefully and switch to foods to reduce cholesterol, naturally! It&#8217;s time to pave your way into a healthier life!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>However much we debate about the health hazards of cholesterol-raising foods in the Indian context, there is a significant gap between thought and action when it comes to eliminating them from our diet. The Indian diet is rich in fatty foods and oil, which naturally puts us at more risk of heart disease as we [&hellip;]<\/p>\n","protected":false},"author":27,"featured_media":4987,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[28,32,36,40,4,12,1],"tags":[331,158,333],"class_list":["post-4981","post","type-post","status-publish","format-standard","has-post-thumbnail","category-antioxidants","category-drink-dairy-substitues","category-drinks","category-fruits-vegetables","category-heart-health","category-nutrition","category-uncategorized","tag-foods-to-reduce-cholesterol","tag-omega-3-supplements","tag-reduce-cholesterol","entry"],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Say-no-to-chicken-600x400.jpg","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/03\/Say-no-to-chicken-600x480.jpg","author_info":{"display_name":"Yamini Saini","author_link":"https:\/\/www.truebasics.com\/blog\/author\/yamini-sainibrightlifecare-com\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/4981","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/27"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=4981"}],"version-history":[{"count":7,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/4981\/revisions"}],"predecessor-version":[{"id":5153,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/4981\/revisions\/5153"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/4987"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=4981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=4981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=4981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}