Foods That May Help You Lower Your Cholesterol

 

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.

Control Your Cholesterol In Natural Ways

High cholesterol levels can greatly increase the risk of heart disease including potentially fatal heart attacks. Heart disease can be caused by a number of factors but lowering cholesterol can have many positive effects and reduce risk. High cholesterol causes hardening of the arteries. Blood flow is then reduced to the heart which may result in chest pains or a heart attack. Lowering the possible causes of hardening or blocking the arteries will help maintain a healthy heart.

For severely high cholesterol it is recommended to seek consultation with a physician for the best course of treatment. Traditionally, this is treated with prescription medication. However, the majority of people can lower cholesterol naturally without the use of prescription drugs. Natural remedies are abundantly available. With a few changes in eating habits and lifestyle, one can easily lower cholesterol.


Eating foods that are low in fat will help as well as avoiding those with high fat content, especially foods containing trans-fat. Spreads such as butter and margarine have high levels of trans-fat. Packaged foods and frozen foods generally contain high levels also. Potato chips, crackers, baked goods and fast foods are all types to avoid. Instead concentrate on foods that are low in fat and high in fiber. Foods such as fresh fruits and vegetables, fish, and garlic are great to use in your daily diet.

Lifestyle changes are important if you are not leading a fairly healthy life. Smoking can increase the chances of having high cholesterol. Quitting not only will help this but will also reduce several other medical risks. Regular exercise will help promote a healthy heart. Partake in some form of aerobic exercise several times each week.

Vitamin E may help reduce fatty formations on arteries. Artichoke leaf extract helps produce bile while assisting in eliminating cholesterol from the body. Chromium is a proven method of maintaining correct blood sugar levels, which will help control cholesterol. Niacin in high doses has shown benefits for reducing cholesterol. However, if taking other medications, consult a physician as niacin can react adversely to other medications.

High cholesterol is a condition that affects many people throughout the world. It can increase chances of heart disease and potentially shorten life. Lifestyle changes such as quitting smoking, eating healthy and exercising can reduce these risks significantly. Adding supplements can also help reduce cholesterol levels. Although the risks of high cholesterol are serious, it is easily controlled.