Cholestrol

Cholesterol Lowering Foods

The easiest way to lower cholesterol is to make good food choices. Taking

cholesterol lowering foods

along with maintaining a healthy lifestyle is the effective natural way of lowering cholesterol in the body. The cholesterol lowering foods include:

  • Soluble fiber

    helps in lowering cholesterol levels and thus reduces the risk of heart ailments. It forms a gel in water that binds the cholesterol and acids in the intestinal tract and prevents the cholesterol re-absorption in the blood. Foods rich in soluble fiber are barley, oat and oat bran, beans, brown rice, carrots, apples, and many other fruits and vegetables.

  • An effective food that lowers cholesterol is

    fish

    , especially

    salmon

    variety. They contain high levels of Omega-3 fatty acids that help to cut down the bad cholesterol.

  • Sandwiches

    serve best for lunch. You can take whole wheat bread along with chicken, lean turkey, tuna fish and some vegetables.

  • Nuts

    can be taken for snacks. Though they are rich in fat, they are good as they contain only good fat needed by the body. Nuts like almonds, walnuts, pecans, cashews and macadamia nuts are good.

  • Avoid foods rich in trans fats

    as they increase the bad cholesterol levels and decrease good cholesterol levels in the bloodstream. Foods that contain trans fats include margarines, some types of peanut butter, processed foods and foods with hydrogenated soybean oil.

  • Salads

    are best foods that lower cholesterol levels. Use lemon juice, olive oil and vinegar in them.

  • High fiber foods

    help to lower cholesterol. Take foods rich such as oatmeal, whole wheat bread, vegetables, fruit, some cereals and beans as these are rich in fiber.

  • The

    good animal foods

    that help in lowering cholesterol are turkey and chicken. White meat of poultry is good since the dark meat is rich in high fats. You should not include goose or duck in the diet as they are very high in fats.

  • Take more

    vegetables and fruits high in antioxidants and nutrients.

    The best fruits and vegetables are kiwi, blueberries, apricots, bananas, water chestnuts, spinach, onions, garlic, tomato, pineapple, papaya, mangoes, oranges, apples, cauliflower, broccoli and green peas.

  • Soya protein foods

    such as soya milk, soya beans and tofu help in reducing bad cholesterol levels in the bloodstream.

  • Soybeans, wheat, pine-tree oil and corn contain compounds,

    sterols and stanols

    that help in lowering cholesterol levels in the body.

  • Onion and garlic

    are effective in reducing cholesterol levels. Eating just half a raw onion a day increases good cholesterol levels and reduces bad cholesterol levels. In the same way, garlic lowers bad cholesterol levels in the body and thins your blood naturally.

  • Apples

    are also very good as they reduce the bad cholesterol levels in the bloodstream. Taking 2 full apples or a glass of apple juice everyday is good as it reduces the risk of cardiac ailments.

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