Best Foods In A Cholesterol Lowering Diet

Most people are aware that they should eat in a heart healthy manner and arrange their nutrition so that they are eating right. However, where that idea becomes murky is that a lot of people do not actually know what foods should be included in a cholesterol lowering diet.

Here are some examples of foods that can work to your benefit, in order to lower cholesterol and increase heart health.

cholesterolWhole Grains – Whole grains are an excellent source of soluble fiber and will lower the risk of heart attack as well as lowering cholesterol levels.

Eggplant – Vegetables such as eggplant and okra are low in calories and a great source of fiber.

Oats – Oats are a great source of soluble fiber and are extremely easy to incorporate into your diet instead of simply having a bowl of oatmeal or cold oat-based cereal for breakfast in the morning.

Berries and Fruits – There is a substance called pectin that is extremely critical in lowering cholesterol and it is found in fruits, such as apples and grapes and berries. Incorporating these fruits and berries into your daily diet will be extremely effective to help to lower the levels of bad cholesterol in your blood stream.

Nuts – Several studies have shown that eating just 2 ounces of nuts per day can lower levels of bad cholesterol (LDL cholesterol) by as much is 5%. That is certainly an easy and delicious way to improve your health!

Olive Oil – Some of the worst culprits when it comes to raising bad cholesterol are substances like margarine, some vegetable oils and lard, which are used in cooking. By replacing those substances with olive oil or even coconut oil, you can work to lower your cholesterol in a way that is almost effortless.

Soy – Studies have shown that by consuming 25 g of soy protein per day will lower your LDL cholesterol  by as much as 5 to 6%.

Fatty Fish – Research has been found showing that salmon and other cold water fish contain the type of fat that will actually defend against high cholesterol. Eating fish twice a week is recommended but if you just don’t care for the taste of fish, Omega 3 supplements are the next best choice.

Fiber (Supplements or Food-Sourced) – There is nothing that impacts the lowering of cholesterol as much as fiber diets, particularly soluble fiber. Ideally, you will get this fiber from food-based sources  and that is of course, the healthiest way. However, as you are making the transition to eating a higher fiber diet, you can bridge that gap with fiber supplements.

Beans – Beans are not only an extremely versatile food, they are very high in fiber and take a long time to digest, making them a perfect food for good heart health, lowering cholesterol and losing weight.

In conclusion, there are many foods which are helpful to include in a cholesterol lowering diet. The easiest way to get started is to start adding these foods into your diet and you will begin to see your cholesterol levels going down.