Diets to Lower Cholesterol

As a health-conscious individual, you have to take the right steps that can lower your cholesterol levels. And one way is by starting on a diet based on low cholesterol that will certainly lower your cholesterol.

A low-cholesterol diet will give us a much healthier heart and physical body. One way to start such diet is to follow one that’s rich in healthful fats for the body. Consequently this also means avoiding the foods that are rich in saturated fats. There are a lot of foods that are rich in healthy fats and low in bad cholesterol. You must try buying and eating regularly foods such as vegetables, fruits and whole grains as these are very good for your cholesterol levels. The following are the super foods to include in your diets that can lower cholesterol.

Oatmeal for Soluble Fiber

Oats and oat bran are full of soluble fiber, which is the kind of fiber that effectively lowers the LDL or bad cholesterol without affecting the level of good cholesterol or HDL. Food products that contain oats and bran such as oatmeal and even whole oat flour are the ideal source of soluble fibers. You have to consume 5 to 10 grams of oats everyday to decrease your bad cholesterol by at least 5 percent.

low cholesterol diet

Fish for Omega 3 Fatty Acids

Fish is an excellent source of protein and fatty acids, which is known to lower bad cholesterol and raise the good cholesterol. In particular, fish by-product such as omega-3 fatty acids are known for its ability to lower triglyceride. The American Heart Association or AHA0 recommends weekly intake of at least 2 fish servings. Fatty fish such as salmon, trout, sardines, herring and mackerel are great sources of omega 3 fatty acids.

Nuts for Healthy Fats

Nuts that are rich in good fiber and antioxidants such as selenium and Vitamin E. What’s good about nuts is that they are not only healthy but also tasty snack to eat. Nuts are high in plant fat and sterols, most of which are monounsaturated and polyunsaturated ones known to lower the bad cholesterol. The Food and Drug Administration recognizes the benefits of eating nuts and their important role in the prevention of heart disease. The best nuts to add on your diet are peanuts, pecans, almonds, pine nuts, hazelnuts, walnuts and pistachios. However, it is best to limit your nut intake to less than 2 ounces everyday, as they are high-caloric.

Foods fortified with Plant Sterols

Stanols or Plant sterols are substances found naturally in plants which are effective in blocking the absorption of cholesterol. It has been discovered that regular daily intake of sterol-based foods can result in 10 percent drop in bad cholesterol levels. It is advisable to add stanols on your diet to have a desirable healthy effect. The best sources of plant sterols are in fortified foods such as salad dressings, margarine spread, cookies and orange juice. Such stanol-fortified food products will provide you with 1 gram of plant sterols every serving.

Soy

We can also add soy products as part of our diets to lower cholesterol levels. Soy is a great substitute for animal products. It has been known that soy can lower bad cholesterol by as much as 3 percent. Since soy contains generous amounts of polyunsaturated fats, vitamins, fiber, and minerals and low saturated fat, it is considered a healthy alternative for meat products.