Reducing Bad Cholesterol
Diet: most important
Drugs: not recommended except very acute cases
Avoid alcohol as much as you can, or in moderation
Saturated fat: butter, cheese, fried and greasy foods, all fast foods, etc,
All processed foods: such as processed cheese, hot dogs, bacon, and bologna.
Avoid: red meat, pork, veal, lamb, goat, etc.
Refined sweetener: such as corn syrup.
Green veggies and fruits (intake different colors)
Okura, lotus root, or any veggie that has slight sliminess: contains mucin to help the liver function.
Whole grains: oats, rye, brown rice, barley, quinoa, and millet.
Legumes: beans, peas, lentils, etc.
Soy bean: has lecithin which mixes oil and water and helps the liver function, and that in return helps the transportation of cholesterol.
All foods that have vitamin C & E: cabbage, green and red pepper, kabocha squash, broccoli, (has also s-methylcysteine to reduce cholesterol), etc.
Any that has citric acid: lemon, lime, strawberry, kiwi, pineapple, orange, hibiscus, vinegar, etc.
Nonfat milk, nonfat yogurt
Fish with Omega-3: salmon, sardine, herring, mackerel, trout, clam, oysters, mussels, etc. (fish that has green-bluish sheen on scales such as mackerel)
(DHA/EPA breaks down easily with heat: do not overcook)
Light exercises such as walking for 30 min, gentle yoga, stretching, etc.
Do this daily.
Coffee: coffee is a two-edge sword, too much is bad due to its acidity and caffeine, however, caffeine and chlorogenic acid* will help reduce cholesterol. Therefore, coffee intake should be in moderation. It also contains ferulic acid which is antioxidant and helps macrophage (a type of white blood cell). Depending on your body type, you might want to drink ½ cup of coffee 30 min before exercise to burn more fat (avoid if you have a heart problem).
(*: chlorogenic acid: antioxidant, antiviral, antifungal, and antibacterial)
Veggie juice: contains polyphenol (antioxidant).
Barley Tea: contains calcium, GABA, phosphorus, alkypyrazine (anticoagulant).
Green Tea: contains catechin (antioxidant).
Red Wine: contains polyphenol – catechin, tannin, but this is in moderation, and do not drink but sip with foods.
Rosehip Tea: contains large amount of vitamins, especially vitamin C.
Water: drink water as the best medicine ever!
Vitamin B complex
DHE/EPA: at least 500 mg
Also take in gamma-linolenic acid from hemp, oats, barley, spirulina, etc.
Research more on your own.