Top 5 Foods That Lower Cholesterol the Natural Way



Posted: Saturday, August 22, 2009

by John Miller
Home HealthPlus1

With the type of food that we have these days, is it possible to stay away from foods that are high in cholesterol and in turn, stay away from the risk of heart attack, stroke and many other cardiovascular diseases? It may not be that easy to stick to what is healthy, but you can actually do it. It's a matter of will power and personal choice. And now, to help you in your goal to stay healthy and stay away from heart diseases, here's a list of food that can help lower bad cholesterol levels. With these foods, included daily in your diet, you're well on your way to a healthy heart and healthy body.

1. Oats known as rich in soluble fiber to reduce the risk of chronic diseases, oatmeal and oat bran is a great add-on for your everyday diet. Soluble fibers are proven to lower bad cholesterol or LDL without negatively affecting HDL or good cholesterol. It is done by lowering the amount of cholesterol absorbed in the intestines. One and a half cups of cooked oatmeal can give you 6 grams of soluble fiber. You can add up more fiber by including fruits that are also rich in fiber. Among the food products that you can try are oat bran, oat flour and rolled oats.

2. Fish Aside from protein, fish are also rich in Omega 3 Fatty acids which are known and proven to lower bad cholesterol or LDL and increase good cholesterol or HDL. In the same way, it can also reduce triglyceride levels which can help the arteries to stay healthy. Omega-3 fatty acids can also help the heart to reduce blood pressure. According to the American Heart Association, at least two servings of fish each week can do great wonders on your cholesterol level. Among the fish that you can include in your diet are salmon, sardines, mackerel, herring and trout.

3. Soy several products attempting to use soy as substitute for meat has been sold in markets. It was then not recommended by the AHA Nutrition Committee in the United States because of several negative claims from users. Moreover, it is clear that soy products can still lower cholesterol levels in the body. It is good for both the heart and body since it has high levels of polyunsaturated fat, vitamins, fibers and minerals.

4. Nuts almonds, pine nuts, peanuts, pecans, pistachios, hazelnuts, just name all the nuts that will come in your mind and you'll have fiber, selenium, poly-nutrients and Vitamin E, a powerful antioxidant that terminates harmful free radicals. One thing to note, nuts are rich in calories, which can be turned to fat inside the body, so too much is not a good thing. A handful or about 1.5 ounces a day is good.

5. Apples responsible for reducing cholesterol level, specifically of bad cholesterol The reason is its soluble and insoluble fibers. Its insoluble fiber removed LDL while its soluble fiber called pectin works on the reduction of LDL cholesterol in the liver.

When we combine our eating habits with exercise and supplements we can usually control our cholesterol pretty well.

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