10 Foods that Help to Lower Cholesterol

Cholesterol, derived from a combination of two Greek words “chole” meaning bile and “stereos” meaning solid, was first discovered by Francis Poulletier de la Salle in 1769. It is described as a waxy steroid metabolite evident in the cell membranes and conveyed in the blood plasma of all animals.

Although an important component in the human body, cholesterol levels need to be constantly monitored and checked. The American Heart Association suggests that people over the age of 20 should get their cholesterol levels verified every 5 years to ensure balance.

There are many way to naturally lower your cholesterol levels. Diet can play an essential role, and through proper eating, certain foods can reduce cholesterol levels and protect your heart.

Here is a list of foods that have been known to lessen cholesterol levels:

• Oatmeal and oat bran – These are food rich in soluble fiber, exactly what the body needs to minimize low-density lipoprotein or LDL, considered to be “terrible” cholesterol. Consuming soluble fiber significantly diminishes the assimilation of cholesterol in one’s intestines. You can get 6 grams of fiber when eating 1 ½ cups of cooked oatmeal, and if a banana is added, you will get about an extra 4 grams.

• Nuts (almonds, walnuts, pecans, peanuts) – Almonds, walnuts, pecans, peanuts, hazelnuts, pistachios and pine nuts are all proven to greatly condense blood cholesterol. They are loaded with polyunsaturated fatty acids, keeping blood vessels strong and resilient. All you need to do is consume about 42 grams of most nuts a day and this will help lessen the risks of heart disease. Remember though that nuts contain a high amount of calories, so just a handful is deemed sufficient. Add them into your salads instead of cheese or croutons for a delicious meal rich in polyunsaturated fatty acids.

• Omega 3 fatty acids – Omega 3 fatty acids found in fish oil and fatty fish like tuna, salmon, lake trout, mackerel and herring are recommended to control blood pressure and the risk of blood clots. Studies have also shown that eating these foods radically decreases the danger of sudden fatality. Eat at least 2 servings a day, keeping in mind to bake or grill fish instead of deep frying. If fish is not your cup of tea, then Omega 3 fatty acids can be obtained from canola oil or ground flaxseed.

• Olive oil – Dubbed the “king of oils”, olive oil has a compelling blend of antioxidants. The Food and Drug Administration strongly advocates utilizing about 23 grams (2 tablespoons) of olive oil to fully enjoy its healthy benefits. It’s easy to incorporate olive oil into your diet, use it to stir-fry vegetables, or as a marinade. It can also be used as salad dressing and to baste meat. Here’s a good tip; use extra virgin olive oil instead of the lighter colored ones – it contains a heavier dosage of antioxidants.

• Plant sterols – stanols fortified foods – To help block the absorption of cholesterol, choose foods which are rich in sterols and stanols, substances evident in plants. Margarines, yoghurt drinks and orange juice all contains plant sterols and can reduce cholesterol by up to 10 percent. To get the best results, consume 230 milliliters of two 8 ounce servings of plant sterol fortified orange juice daily.

• Cholesterol free eggs – Eggs, although healthy can be your enemy if consumed in vast quantities. Instead of regular eggs, switch to cholesterol free ones, which can be easily bought at your local supermarket. If you like your eggs fried, use olive oil, canola oil or plant sterol spreads instead of butter.

• Snacks (fruits) – If you like to snack in between meals, opt for fruits like strawberries, raspberries, currants, grapes and blackberries which have high contents of vitamin C, ellagic acids, folic acids, soluble fibers and carotenoids.

• Vegetables – All types of vegetables like broccoli, kale, brussel sprouts, artichokes, avocado, leeks, spinach, watercress, cauliflower and onions are all healthy options. Stir fry them or make heart soups from dried beans, peas and lentils. These are foods rich in vitamins A, E, C, beta carotene, isoflavanoids, carotenoids and stanol esters, everything your body needs to reduce cholesterol and keep the heart pumping strong. Corn, either canned or fresh is also another excellent option.

• Lean meats and chicken – If you are a meat eater, choose lean cuts. This can be done by telling your local butcher to cut out all fats. Bake or grill instead of frying. Use canola and olive oil instead of butter. Your heart will thank you for it.

• An assortment of flavorings like herbs and spices, and especially fresh garlic – When cooking, use fresh or dried herbs instead of cream. Fresh garlic is a known herbal “wonder drug” and contains sulphur which is greatly beneficial to one’s health. Garlic is also a powerful natural antibiotic, and because the body will not develop a resistance to it, the positive health benefits are prolonged.

It is important to take care of your body, and cutting back on fats which can elevate cholesterol levels is pertinent if you want to lead a healthy and disease-free life. By changing your diet to include healthy foods, you will improve your health and lower cholesterol levels at the same time. When lessening fat from your daily diet, avoid saturated and trans fat as these two elements will elevate your total cholesterol levels. Saturated fats are mainly found in meats and a few types of oil, whereas trans fat is evident in cookies, cakes and crackers. Omit trans fats from your diet if possible and set a perimeter on the amount of calories consumed to less than ten percent from fats which are saturated.

Low-density lipoprotein or LDL is bad cholesterol and lower high density lipoprotein or HDL is good cholesterol. Always check food labels for nutritional information, paying special attention to fat and sugar contents.

Encourage your household to live a healthy life by educating them about foods. Cook healthy, use fresh ingredients whenever possible and stock your larder with healthy snacks like nuts, raisins and berries.