Knowing the foods that lower cholesterol is a huge advantage when it comes to planning your diet to lower cholesterol. Diet plays a major role in lowering your cholesterol so choosing the best foods to lower cholesterol is essential to ensure success.
The good news is that making a few simple tweaks to your diet can help you stay off medication, and lower your cholesterol to a heart healthy level. Medications like statins have serious side effects that you want to avoid if at all possible.
There are a number of foods that lower cholesterol naturally. Let’s take a look:
Eating fatty fish is considered heart healthy because of the high levels of Omega 3 fatty acids contained in fish. Omega 3 can reduce your blood pressure and also the risk of developing clots. If you are unfortunate enough to have already suffered a heart attack, Omega 3 or fish oil reduces your risk of sudden death.
Fish is an excellent food to lower cholesterol naturally and a minimum of two servings each week is recommended. To get the highest levels of Omega 3, choose from the following:
- Lake Trout
- Albacore tuna
You need to bake or grill the fish as you don’t want to add any unhealthy fats. If you don’t like fish, then you should consider taking a natural fish oil supplement.
When it comes to choosing foods that lower cholesterol, oatmeal should be top of your list. The reason being, it is contains soluble fibre, which reduces LDL cholesterol, the bad cholesterol. Soluble fibre reduces the absorption of cholesterol into your bloodstream, which helps you achieve the correct cholesterol ratio.
Five to ten grams or more of soluble fibre a day is recommended to lower LDL cholesterol and total cholesterol. Other sources of soluble fibre are apples, pears, barley and prunes.
3. Foods with Plant Sterols or Stanols
Plant sterols or stanols are foods that lower cholesterol and they achieve this by blocking the absorption of cholesterol. These are substances found in plants but are now available in certain foods that have been fortified with sterol or stanols. Orange juice, yogurt drinks and margarines will added plan sterols can help reduce LDL cholesterol by more than 10 percent.
In Addition to Choosing Foods That Lower Cholesterol, What Else Should You Do
For the above foods that lower cholesterol to have a real benefit, you will need to make additional changes to your diet and lifestyle.
You will have to cut back on the amount of saturated fat, trans fat and cholesterol that you eat. This is a given. Saturated fats are found in meat and full-fat dairy products and they will raise LDL cholesterol. Trans fats are contained in cookies and cakes you buy from the store and they will increase LDL cholesterol and lower HDL cholesterol, the good cholesterol.
In addition to taking the above foods that lower cholesterol, and avoiding the fatty foods, you need to adopt a healthier lifestyle. Exercise every day. Choose something you know you will enjoy, because then you will have a better chance of sustaining it.
To make the process easier, consider adding natural supplements to your routine as these will provide you with health benefits that changes to diet alone cannot provide.
Now you know the foods that lower cholesterol, plan your new diet to lower cholesterol today and get started on the road to a healthier heart and ultimately a healthier life.