Try These Cholesterol Lowering Foods to reduce Cholesterol Naturally

Blocked Artery
Blocked Artery

Cholesterol Control to Keep Your Arteries Clean

Discover how to control your cholesterol levels and keep you arteries clean through following a tried and tested method of consuming a low monounsaturated fat diet.

The reason why I had to write about high cholesterol levels is because there is a high rate of cardiovascular disease in the world which is, to a large extent due to high cholesterol. Having high cholesterol is one of the primary risk factors for heart attack, stroke and other vascular diseases.

Almost 100 million American adults have cholesterol levels over 200. Of these about 34.5 million have levels of 240 or above, a level which is dangerously high.

But there is good news; you can keep your blood cholesterol levels within healthy limits or even reduce it, if it's high, by eating cholesterol lowering foods. Obviously you will have to avoid high cholesterol foods whilst trying to reduce your levels as well as when you reach a healthy stable level.


High Cholesterol Foods to Avoid

  • Whole milk, including cream and ice cream
  • Butter,margerine, cheese, and egg yolks
  • Organ meats,including sweetbreads, liver, and kidneys
  • High-fat processed meats, such as bologna, sausage, salami, hot dogs and bacon
  • Untrimmed fatty meats
  • Duck and goose meat
  • Baked foods that contain saturated fats and egg yolks (i.e. cakes, biscuits etc)
  • Fried foods
  • Fast foods such as hotdogs, burgers, and pizzas
  • Saturated fats, that includes palm oil, coconut oil, and palm kernel oil
  • Solid fats



Cholesterol Lowering Foods

The type of foods you should eat must be low in fat, contain high fiber, and antioxidants, be prepared and cooked through baking, grilling, steaming or broiling.

  • Nuts and seeds
  • Fruit and vegetables
  • Whole grains
  • Good fat fish (i.e. salmon or mackerel)
  • Non-fat and low-fat dairy
  • Lean meat and poultry with skin removed
  • unsaturated vegetable oils
  • Benecol Smart Chews

Nuts for You

Nuts have always been seen as "fat pills" and people were urged to eat less of them. But this has changed in recent years, and now, nuts are one of healthy foods you can eat to bring about healthy cholesterol levels. But ensure these nuts are in their natural form and not salted or laden with honey or syrup.

Choose from:

  • Almonds
  • Brazils
  • Cashew
  • Hazelnuts
  • Macademia
  • Pine Nuts
  • Peanuts
  • Pecan
  • Walnuts

Eat any of these nuts, a handful daily will be sufficient. Nuts are a powerhouse of protein, antioxidants, B vitamins, magnesium and fiber. You can sprinkle them on your low dairy or fat free yogurt, make a fruit salad with almonds or simply eat a handful of 8 nuts of your choice.

Almonds are the supernut of nuts because of their nutritional value. Researchers found that almonds skins are particularly rich in antioxidants that help to remove LDL cholesterol.



Help from Fiber Rich Foods

As well as eating whole grains, beans and fresh fruit to help your digestive system, you may want to eat these foods to reduce cholesterol levels too. They're filled with soluble fiber, and form a gummy gel substance in the digestive tract, which helps to lower cholesterol.

For these fiber rich foods to be beneficial you need to eat 25 grams daily, which means 2 to 4 servings of fruit, 3 to 5 servings of vegetables, 5 to 10 servings of wholegrain breads, cereals and grains.

It has been found that eating otameal or oat bran cereal several times a week will add even more soluble fiber to diet.


Drink Up

Drinking fat-free or low fat milk may help improve cholesterol levels. One study found that after 4 weeks of consuming 1,060 milligrams of calcium and 490 milligrans of phosphorus (a combination found in dairy products such as milk) in supplement form, the cholesterol levels of healthy people were reduced by 6%, compared with the people who did take the supplement.

Soy

Research shows that soy protein can raise HDL cholesterol (good cholesterol), and studies have shown that replacing protein from animal sources with 1 1/2 ounces of soy protein a day can lower total cholesterol by 9%, and LDL (bad) cholesterol by an amazing 13%.

Try 2-4 servings of soy milk or soy added cereal or energy bars, which amount to 26 grams. It has been found that tofu and other soy foods that contain compounds called phytoestrogens transport LDL cholesterol (bad cholesterol) from the bloodstream to the liver, where it's broken down and excreted.

So, add this super Asian food to your diet!

 

Fishy Cholesterol Lowering Foods

Salmon, tuna, mackerel and other oily fish contain fats called omega -3 fatty acids, which have been shown to lower triglycerides. Not only does omega-3s lower triglycerids but they may also raise levels of beneficial HDL cholesterol as well.

Another benefit is the fact that fish is low in calories and saturated fat, making it a perfect addition to a cholesterol reducing diet.

 

Benecol Your Supplement in Cholesterol Reduction

Benecol is a supplement that contains Plant Stanol Ester, which helps block the uptake of cholesterol in the gut. Therefore, with Benecol you can expect less cholesterol to enter the blood stream.

Cholesterol is naturally produced by the body and cholesterol is also found in the food we eat. Both these sources of cholesterol enter the bloodstream, but can be blocked by Benecol.

The normal process is that 50% of cholesterol is absorbed into the bloodstream, but Benecol reduces this amount to about 30%. Whatever remains is simply passed out of the body.

Flax Seed - Awesome Cholesterol Lowering Food

Flax seeds has an abundance of alpha-linolenic acids, essential omega-3 and dietary fibers. Essential nutrients in Flax helps the body reduce cholesterol and the risk of developing heart disease as well as other threatening illnesses such as cancer.

There have been several  studies that show that flax seed reduces (LDL)bad cholesterol by 14.7%. But be advised that only ground flaxseed has such effects on cholesterol; whole flaxseed is not digestible

Sprinkle it on your:

  • Cereal
  • Soup
  • Yogurt
  • Salad
  • Gravy and
  • Add it to your pancake mix or
  • Muffin recipe

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Comments 4 comments

editorsupremo profile image

editorsupremo 4 years ago from London, England Author

You're welcome theframjak. Flora Proactive is another natural product range that can help lower cholesterol. I'm not sure if it is available in the States but studies in the UK have proven successful in lowering cholesterol without resorting to statins.


theframjak profile image

theframjak 4 years ago from East Coast

Thanks for this informative hub. I had never heard about the benefits of Benecol. I will have to give it a try.


editorsupremo profile image

editorsupremo 5 years ago from London, England Author

Hi Minnetonka

Thank you for your comment. I am pleased to know that my article was helpful. Cholesterol lowering medication has been in the news lately and the news is not very positive in that they claim they could do more harm than good, so if you can lower your cholesterol to the point where you can come off the meds the better it will be for you.

DeAnna

Editorsupremo


Minnetonka Twin profile image

Minnetonka Twin 5 years ago from Minnesota

Great article and thanks so very much. I am on high cholesterol meds and would love to get off them. This was a very helpful and informative hub:)

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