Has your doctor told you that you need to start keeping a closer eye
on your diet to better manage your cholesterol? You may know that it is
important to eat a diet rich in fruits and vegetables, whole grains and
low-fat dairy products to help reduce your chances of developing heart
disease.
What you may not know is that there are certain foods that could help
reduce your low-density lipoprotein (LDL) cholesterol (also known as
“bad” cholesterol) when eaten as part of an overall heart-healthy diet.
The next time you head to the grocery store, consider adding these foods to your shopping cart:
Oats and oat bran – The soluble fiber found in oats and oat bran has
been shown to help reduce LDL (bad) cholesterol when eaten as part of a
heart-healthy diet. Eating 3 grams of oat-soluble fiber daily from a
good-sized bowl of Quaker Oatmeal may help you lower your cholesterol.
Nuts, including almonds and walnuts – Certain types of nuts,
including almonds and walnuts, have most of their fat as mono and
polyunsaturated fatty acids. Some preliminary studies suggest that
eating a small amount of nuts (1.5 ounces) every day as part of low
saturated fat and cholesterol diet may help reduce LDL cholesterol.
Fish – Fatty fish, including tuna, salmon, mackerel, lake trout and
halibut, are all good sources of omega-3 fatty acids, and some studies
show that consumption of these types of fat may help support heart
health. The American Heart Association recommends that people consume at
least 2 servings of fish per week.
Foods fortified with plant sterols or stanols – These substances,
found in plants, help block the absorption of cholesterol. Margarines
and orange juice are two of the foods that are most commonly fortified
with sterols and are available at most supermarkets. Proper use of these
types of foods requires that two servings per day be consumed.
Beans and lentils – Rich in fiber and protein, beans and lentils may
also help reduce LDL cholesterol levels. According to a report published
in the Annals of Internal Medicine in 2005, cholesterol levels fell
nearly twice as far in participants who added beans and lentils, along
with more whole grains and vegetables, to a low fat diet.
Saturated fat – One of the most important things that determine your
cholesterol levels is the amount of saturated fat you eat. Food sources
that tend to add the most saturated fat to your diet are animal
products, particularly fatty meats and full-fat dairy products. These
foods should be limited if you are trying to lower your cholesterol
levels.
Body weight and physical activity – In addition to diet, your
cholesterol levels can be affected by excess body and a sedentary
lifestyle. Conversely, reducing you body weight towards a more healthy
level and becoming more physically active can help reduce cholesterol
levels.