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5 Foods That Will Lower your Cholesterol

By darren05

1. Oatmeal, oat bran and high-fiber foods

Soluble fiber reduces cholesterol absorption in your bloodstream – in particular it affects the absorption of low density lipoprotein which is the bad kind of cholesterol. If you eat approximately 10 grams of soluble fiber each day you will decrease your cholesterol levels significantly. Good sources of soluble fiber include oatmeal, oat bran and bananas.

2. Omega-3 fatty acids

Omega 3 fatty acids are very good for your heart and help to reduce cholesterol levels. Fish is an excellent source of omega 3 and you should try to eat at least two portions each week such as: mackerel, trout, herring, sardines, tuna, salmon and halibut which are all excellent sources of omega-3 fatty acids. It's best to grill or bake the fish to cut down on using extra unhealthy fats for cooking. If you don't like fish, canola and flax seed oils contain a limited amount of omega 3. Failing those, take a daily omega 3 supplement.

3. Almonds and walnuts

almonds as food for fighting cholesterol

Almonds and walnuts are great for reducing cholesterol and they also help to keep your blood vessels healthy. Try to eat 40 grams daily. Avoid processed nuts that are covered in sugary coatings – eat them in their pure and natural state only. The downside of nuts is that they have a high fat content so it's best to view them as part of lunch or breakfast, rather than eating them in addition to your regular food.

4. Olive oil

olive oil helps lover LDL levels

Olive oil is full of antioxidants and the best thing about it is it helps lower LDL cholesterol (the bad kind) but leaves your HDL cholesterol (the good kind) intact. Try to use two tablespoons of olive oil daily as a replacement for other fats. Use it to saute or roast vegetables or make a salad dressing with it by adding vinegar and herbs. Extra-virgin olive oil is the best kind because it is less processed and contains even more antioxidants than regular olive oil.

5. Sterols added to foods products

Sterols are found in plants and are known to help stop the absorption of cholesterol. You can now buy certain foods that have added sterols which help to lower your cholesterol levels. Orange juice, yogurts and margarine are just some of the products on the market that sometimes have added sterols. Be sure to check the label before purchasing to make sure you're buying the added-sterol products. Sterols have no effect on HDLs so your good cholesterol will be unaffected.

About the Author

There are people out there still struggling to lower cholestrol, if you want to find them and share experiences you can do free people search using these engines. Do a search by criteria like ‘cholesterol’ and other related issues.


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