The best way to improve our cholesterol numbers is by adopting a healthy diet low in simple sugars, unhealthy fats and cholesterol. Consistently consuming a hearth healthy, nutrient rich diet will help to naturally lower our cholesterol levels, help us lose excess weight and also make us feel great. So once we decide to clean up our diets, what should we be eating? The following is a list of food that helps to naturally lower cholesterol while tasting great!
Oat Bran/Oatmeal Oats are high in soluble fiber which helps to absorb cholesterol in the intestines, resulting in less cholesterol entering your bloodstream. Oats have been shown to lower LDL (low density lipoproteins) without affecting HDL (high density lipoprotein) levels. There are numerous studies that show oats can help to lower your cholesterol levels when combined with a heart healthy diet. So enjoy a cup of oatmeal with fruit, or add ground oats to casseroles or soups. How about oats sprinkled on your non-fat yogurt? Try to get about 5 to 10 grams of soluble fiber a day.
Walnuts-Nuts in general are great for helping to improve your cholesterol levels, but the walnut is the supreme nut. Walnuts are rich in omega-3 fatty acids while other nuts are not. Omega-3 fatty acids help to slow down the growth of plaque in the arteries and they help to lower triglyceride levels. Walnuts are very easy to add to your diet, grab a hand full for a snack, or add them to your yogurt, oatmeal, salads or pasta. As healthy as walnuts are, they aren't without calories and you can go overboard if you aren't careful. Add about 2 oz of walnuts to your diet daily.
Fatty Fish are a dietary must; now don't get excited, I'm not talking deep-fried. I'm talking fatty fish full of omega-3 fatty acids like: salmon, mackerel, herring, trout and sardines. Doctors recommend eating about two servings of fish a week, baked or grilled. Studies have shown omega-3 acids help to lower triglyceride levels and raise HDL levels.
Beans are full of soluble fiber. Soluble fiber binds to acids and cholesterol by forming a gel in the intestinal tract. Which helps prevent the cholesterol from being re-absorbed into the body and eventually entering the bloodstream. There is such a wide variety of beans you need never get bored.
Avocados are loaded with vitamins A, C, and E and are full of other nutrients like potassium. They contain folate, mono unsaturated fats and antioxidants. Regular consumption of avocados helps us in numerous ways including reducing LDL cholesterol levels while also lowering the triglycerides in the blood.
The U.S. Department of Agriculture scientist has found a compound in blueberries that appears effectively lower LDL cholesterol levels. The compound, known as pterostilbene, appears to have many of the same cholesterol-fighting properties found in the antioxidant resveratrol, which is found naturally in grapes and products like red wine.
Discovering that you have high cholesterol can be a very frightening. One of the first things your physician will do is suggest dietary modifications. Knowing what to eat is only the start, it is up to you to follow through by taking control of your nutritional choices. Enjoy the many foods we have covered in this article as you eliminate foods high in simple sugars, saturated fats and cholesterol from your diet and watch those cholesterol levels improve.
Oat Bran/Oatmeal Oats are high in soluble fiber which helps to absorb cholesterol in the intestines, resulting in less cholesterol entering your bloodstream. Oats have been shown to lower LDL (low density lipoproteins) without affecting HDL (high density lipoprotein) levels. There are numerous studies that show oats can help to lower your cholesterol levels when combined with a heart healthy diet. So enjoy a cup of oatmeal with fruit, or add ground oats to casseroles or soups. How about oats sprinkled on your non-fat yogurt? Try to get about 5 to 10 grams of soluble fiber a day.
Walnuts-Nuts in general are great for helping to improve your cholesterol levels, but the walnut is the supreme nut. Walnuts are rich in omega-3 fatty acids while other nuts are not. Omega-3 fatty acids help to slow down the growth of plaque in the arteries and they help to lower triglyceride levels. Walnuts are very easy to add to your diet, grab a hand full for a snack, or add them to your yogurt, oatmeal, salads or pasta. As healthy as walnuts are, they aren't without calories and you can go overboard if you aren't careful. Add about 2 oz of walnuts to your diet daily.
Fatty Fish are a dietary must; now don't get excited, I'm not talking deep-fried. I'm talking fatty fish full of omega-3 fatty acids like: salmon, mackerel, herring, trout and sardines. Doctors recommend eating about two servings of fish a week, baked or grilled. Studies have shown omega-3 acids help to lower triglyceride levels and raise HDL levels.
Beans are full of soluble fiber. Soluble fiber binds to acids and cholesterol by forming a gel in the intestinal tract. Which helps prevent the cholesterol from being re-absorbed into the body and eventually entering the bloodstream. There is such a wide variety of beans you need never get bored.
Avocados are loaded with vitamins A, C, and E and are full of other nutrients like potassium. They contain folate, mono unsaturated fats and antioxidants. Regular consumption of avocados helps us in numerous ways including reducing LDL cholesterol levels while also lowering the triglycerides in the blood.
The U.S. Department of Agriculture scientist has found a compound in blueberries that appears effectively lower LDL cholesterol levels. The compound, known as pterostilbene, appears to have many of the same cholesterol-fighting properties found in the antioxidant resveratrol, which is found naturally in grapes and products like red wine.
Discovering that you have high cholesterol can be a very frightening. One of the first things your physician will do is suggest dietary modifications. Knowing what to eat is only the start, it is up to you to follow through by taking control of your nutritional choices. Enjoy the many foods we have covered in this article as you eliminate foods high in simple sugars, saturated fats and cholesterol from your diet and watch those cholesterol levels improve.
About the Author:
There is no need to deprive yourself, there are many delicious foods to lower cholesterol. Enjoy Brandon's excellent free mini-course and get started lowering your cholesterol today!. Also published at Naturally Lower Your Cholesterol With These Six Foods.
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