Cholestrol

Cholesterol Lowering Diets

Maintaining healthy diet helps to lower your cholesterol. This article gives information about the cholesterol lowering diets.

Cholesterol Lowering Diets

Oat bran, oatmeal and high-fiber foods

Soluble fiber is present in oatmeal which reduces LDL (low-density lipoprotein), the bad cholesterol. Kidney beans, pears, barley, prunes and apples also contain soluble fiber which reduces LDL.

Soluble fiber helps to reduce the cholesterol absorption into the bloodstream. If you take 5-10 grams or more of this fiber everyday, it decreases your LDL and total cholesterol.

Omega-3 fatty acids and fish

Eating fatty fish keeps your heart healthy as it contains high levels of omega-3 fatty acids. It helps to reduce the risk of blood clot development and blood pressure. In individuals who experienced heart attacks, omega-3 fatty acids or fish oil can reduce the risk of sudden death.

Eat fatty fish at least twice a week. Omega-3 fatty acids are present in lake trout, herring, mackerel, albacore tuna, salmon, halibut and sardines. You should grill or bake the fish in order to avoid addition of unhealthy fats.

Almonds, walnuts and other nuts

Almonds, walnuts and other nuts help to reduce blood cholesterol. These are rich in polyunsaturated fatty acids. Blood vessels are also kept healthy by use of walnuts.

As per the Food and Drug Administration, the risk of heart disease can be reduced by eating a handful of nuts, such as hazelnuts, peanuts, almonds, pistachio nuts, walnuts and some pine nuts. Make sure that the nuts you eat are not coated with sugar or salted.

Olive oil

Olive oil contains a mixture of antioxidants that lower bad cholesterol (LDL) but leave your good cholesterol (HDL) untouched.

The Food and Drug Administration recommends to use 2 tablespoons of olive oil everyday instead of using other fats. It gives many benefits which keeps your heart healthy.

Foods with added plant stanols or sterols

Foods which are fortified with stanols and sterols help to block the cholesterol absorption. Orange juice, yogurt drinks and margarines with added plant sterols help to reduce bad cholesterol by more than 10%.

These are top five foods which help to lower cholesterol levels. By maintaining proper cholesterol lowering diets, you can keep your heart healthy.

Leave a reply

Your email address will not be published. Required fields are marked *