If you have high cholesterol, then your overall health is in jeopardy. In order to be healthy, you need to have low cholesterol and keep it low. Just as there are foods you should avoid in order to lower your cholesterol, there are also foods you should consume in order to lower it. In the paragraphs below, we are going to give you a list of cholesterol lowering foods that you should start eating each day.
First on our list, we have whole grains and oats. We all know that whole grains and oats are important to have in our diet, so you should not leave them out. Today, you will find various products on the market that are offering new ways to consume whole grains.
Second on our list is pistachios, almonds and walnuts. A study has shown that consuming nuts such as pistachios, walnuts and almonds helps to lower cholesterol levels. Nuts contain antioxidants and Omega-3 fats that reverse the arterial damage that is caused by those saturated fats.
Third on our list is blueberries. Blueberries are not only delicious, they also contain a compound known as pterostilbene that helps to lower cholesterol levels. In fact, some say that blueberries are better than the medication they give you in order to lower the levels – they don’t even have as many side effects as those medications.
Fourth on our list is olives, avocados and olive oil. When you cook your food, if you have to fry it, instead of using the harmful oil, try using olive oil. Avocados, olives and olive oils contain good fats that are known for protecting against diabetes and heart disease.
Fifth on our list is one hundred percent cranberry/grape juice. Grapes are rich in antioxidants and cranberries are known for raising the HDL – put them together and you have a great juice. If you plan on drinking juice, this would definitely be a good choice.
Sixth on our list is fish. Fish is a food that is known for being healthy and many studies shown this fact. If you wish to lower those high cholesterol levels in your body, make sure you add fish to your diet.
Seventh on our list, we have black soybeans. These soybeans not only help prevent obesity, but they also help to lower the LDL cholesterol. Consuming these is also known to reduce the risk of getting type-2 diabetes.
Eighth on our list is yogurt. Make sure it is the yogurt that has live cultures (probiotics). Some yogurt does not have probiotics in it. No matter what, you should definitely add yogurt into your eating routine.
You have good cholesterol (HDL), and you also have the bad (LDL). LDL deposits itself onto your artery walls, which forms a plaque, making the arteries narrow and hard. The HDL will remove the extra LDL that is in your blood and bring it to the liver for proper disposal. The more HDL you have in your diet, the less LDL you are going to have in your blood.
We all know we should eat the best cholesterol lowering foods if we want to keep our hearts healthy and live longer (and who doesn’t?). But sometimes it’s not easy to sort through conflicting commercial claims and figure out exactly what the best cholesterol lowering foods are. The goal of this article is to help sort it all out.
First, let’s clear up a myth or two. The best cholesterol lowering foods are not all dull, boring and bland even though that’s what a lot of people tend to think. You really don’t need that much imagination to come up with tasty but cholesterol lowering alternatives to beef, burgers and fries. There are many ways to add some spice (literally and figuratively) and variety to your diet and your life with foods that lower your cholesterol levels.
Let’s start with the basics.
Fruit and vegetables top the list of the best cholesterol lowering foods. But don’t just limit yourself to the stuff you grew up eating. Yes, apples, bananas, lettuce and tomatoes are great, but thanks to today’s rapid transportation methods, you can find fruits and vegetables in the produce section of the grocery store that you never heard of when you were a kid. You can do some taste testing and experimenting to see which of them you like. And don’t forget that local farmers can now grow things too that they couldn’t in years past. So visit your local farmers market to check out some choices you’ve probably never tried before.
Grains also rate highly on the list of best cholesterol lowering foods. There’s no cholesterol in grains, so whole grain breads and cereals are good choices, as are oatmeal and bran.
Breaking the red meat habit is hard for most people. But you can really cut down on cholesterol by replacing it with fish and skinless poultry. Take time to trim visible fat from meat before preparing it. Instead of frying these items, try grilling, broiling, boiling, baking, or sauteing.
Other options in the list of best cholesterol lowering foods include heart-friendly nuts such as walnuts and almonds.
If you love eggs, you’ll be cheered by recent news that eggs yolks are not as unhealthy as we used to think. A number of studies have now found evidence that contradicts previous research claiming that egg yolks were too high in cholesterol. Yes, egg yolks do have cholesterol, but many nutritionists now say it’s okay to eat eggs regularly but moderately. Of course, if you’re still concerned about the cholesterol in eggs, you can switch to cholesterol-free egg substitutes.
Your choices are nearly limitless when it comes to finding the best cholesterol lowering foods. Take some time to wander the aisles a bit to familiarize yourself with everything now being offered in your local grocery stores and supermarkets.
To conclude, the above list of foods will definitely lower your cholesterol. However, this list is not all-inclusive. If you have high cholesterol, it is important that you keep learning about all the natural methods for lowering your cholesterol and improving your overall health.
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