Foods That Lower Cholesterol

High cholesterol can be a cause for concern. Thankfully, many foods have cholesterol-lowering properties, which can make a difference to blood cholesterol levels.

Cholesterol-Lowering Foods

Cholesterol-lowering foods, high in soluble fiber (oats, oranges, pears, brussels sprouts, carrots, dried peas and beans) or that contain plant sterols (seeds and nuts or cholesterol lowering margarine or salad dressing) can lower undesirable low-density lipoprotein (LDL) levels.

Foods that Lower Cholesterol

Fish And Omega-3 Fatty Acids

Consumption of fish can cut the risk of dying from heart disease by 45%. The fat in fish aids in cholesterol reduction, prevents blood clots from forming, and lessens the chances of irregular heart beats that cause many sudden deaths each year.

Nuts and Seeds

Nuts and seeds contain unsaturated fats. Walnuts contain omega-3 fatty acids, which are thought to lower bad cholesterol (LDL) while raising the beneficial HDL. Seeds contain high amounts of minerals and vitamins.

Other Foods that Lower Cholesterol

Soybeans

Oat Bran

Flax Seeds

Beans

Whole Grains

Brown Rice

Onions

Tofu

Vegetables

Fruits

Green Tea

Green tea contains high concentrations of polyphenols, which act as powerful antioxidants. Antioxidants scavenge free radicals and free radicals can contribute to heart disease. Green tea can lower total cholesterol and raise HDL cholesterol.

• A diet low in saturated fat and cholesterol will help to reduce cholesterol levels, thereby decreasing your risk of developing heart disease, experiencing future heart attacks, or developing heart-related complications.

• Increasing your consumption of brown rice, whole grains, cereals, nuts, seeds, garlic, vegetables, fruits, and heart healthy oils—polyunsaturated and monounsaturated fats such as vegetable, seed, or fish or olive oils—is a good strategy when undertaking a cholesterol-lowering diet.

Another benefit of changing your eating habits is weight loss. If you get into the habit of eating whole grains and lots of vegetables and legumes, and watching the types of fats that you use on a regular basis, you may find that you shed unwanted pounds.

When you adopt heart-friendly eating habits, you reap additional benefits.

Healthful eating doesn't have to be boring.

• Whole grains add taste and texture
• Nuts offer crunchy goodness
• Fruits are delicious, incorporated into muffins, granola, pancakes, etc
• Even flowers can be used to add interest to meals: Why not try the exotic flavor of florals? You can learn How to Cook With Roses and Make Rosewater and try your hand at Cooking with Lavender