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Foods that can help lower your cholesterol naturally

Updated on August 26, 2012
All the foods that you can eat to lower cholesterol.
All the foods that you can eat to lower cholesterol.
Yummi it looks good.
Yummi it looks good.

Oatmeal is it good for lowering cholesterol

Oatmeal is a breakfast cereal that is well known for having a ton of fiber in it and that it helps with your heart health by lowering it's cholesterol but there are other foods as well that can help lower it and that have a good source of healthy LDL . But it is also advised to exercise regularly and have a more stress- free lifestyle.

The importance of change of diet

When you are looking to lowering your cholesterol its also important to do a change of what you eat how can you do that? well by lowering the amount of fat intake on your foods. Add foods such as oatmeal, nuts, olive oil, fatty fish, plus foods that are furtified with sterols and stanols that help reduce unhealthy LDL and triglycerides.

Fatty fish - salmon
Fatty fish - salmon
Vitamin capsules of vitamin E
Vitamin capsules of vitamin E
I love these:)
I love these:)

Some examples of foods that can help with your heart health

The fatty fish - Fatty fish is what comes from tuna, salmon, trout, sardines and herring now these type of fish foods don't have any unhealthy LDL cholesterol it does also lower the triglycerides which is another form of measuring the cholesterol by 20 to 50% it also raises good levels of HDL cholesterol and lowers heart illness. But eating too much of this fatty fish can make you gain weight since its fatty fish it also depends on how you cook the tuna fish and what you put on it because that's what counts also so if you eat the tuna with a vegetable salad then that's healthy still but it's unhealthy when you eat it with a lot of mayonnaise.

Nuts - Some nuts that you can eat for cholesterol are almonds, walnuts, hazelnuts, pecans, and pistachios which also like the fatty fish help lower the triglycerides and also have a high amount of omega 3 and they also have good fiber. You can eat these nuts that i mentioned here in a salad, cereal, or yogurt also try to make sure not to eat a lot of nuts since they also have lots of calories.

Oatmeal and Oat bran - There is a lot saying into this one from health professionals and nutritionists that these have higher amounts of soluble fiber which help with cholesterol levels in some way but you should know that anything that has whole grain means that it's good for human cholesterol. On the other hand fiber makes you get full so that ways you wont have to eat any unhealthy foods.

Some facts:

One thing that you should know is that if you take one cup of oatmeal that in all has four grams of fiber that is about 15% of the fiber that all woman need for their bodies which is a higher percentage than what men need which for them is 10% to give you some inspiration when you are about to eat start to imagine a bowl of oatmeal for breakfast then after for the rest of the day more oatmeal with other foods and also when you bake.

Oatmeal can become unhealthy if you eat it with cream or make it into cookies since you are eating saturated fat and that does no help with having a healthy cholesterol.

Olive oil - All cooking oils have fat but the type of fat that this oil has is quite different than most. This oil is high in monounsaturated fat which takes away the bad LDL without hurting the good HDL levels of cholesterol foods such as fruits, veggies, beans, olive oil, and whole grains are linked to good heart health. Olive oil has vitamin E which is antioxidant.

The thing about olive oil is that you have to use it as your regular oil substitute it from a less healthy oil that you have been using. The FDA recommends at least two tablespoons of olive oil every day.

dont forget to excersice!
dont forget to excersice!

In conclusion

These foods that I mentioned in this article are all healthy if you know how to consume them in a regular diet but if you don't know they can become unhealthy in some way. Everyone is different so each persons diet variates. Make the habit of not only eating healthy but also to exercise regularly because that is the key and above all it's also important to talk to your doctor about any health issues that you may have your doctor can help you and give you advice on how to take better care of yourself.


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    • always exploring profile image

      Ruby Jean Richert 5 years ago from Southern Illinois

      I agree, oatmeal is one of the best food to reduce cholesterol. Thank's for the info. We all need to follow a lower cholesterol diet. Thank you for sharing..

    • rajan jolly profile image

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      spotlight, thanks for sharing this interesting and useful hub. Voted as such.