If you are concerned about your heart health then this article can help you do one of the most effective things possible to improve your heart health. This article “5 Top Healthy Foods To Diet For Lower Cholesterol” will help you lower your cholesterol naturally. We have also included links to other resources for lower cholesterol.
Diet For Lower Cholesterol
Diet plays a crucial role in cutting your cholesterol. Here’s 5 Top Healthy Foods To Diet For Lower Cholesterol which can decrease your cholesterol and protect your heart.
Can a bowl of oatmeal help reduce your cholesterol? Consider a few walnuts or simply a baked potato topped with a bit of heart-healthy margarine? Quick and easy tweaks in your diet – like these 5 Top Healthy Foods To Diet For Lower Cholesterol – might be enough to reduce your cholesterol to some healthy level and allow you to stay off medications.
5 Top Healthy Foods To Diet For Lower Cholesterol
Top Healthy Foods To Diet For Lower Cholesterol #1. Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Fiber content is also present in such foods as kidney beans, apples, pears, barley and prunes.
Dietary fiber is able to reduce the absorption of cholesterol into your bloodstream. 5 to ten grams or higher of fiber content every day decreases your total and Low-density lipoprotein cholesterol. Eating one and a half cups of cooked oatmeal provides six grams of fiber. Should you add fruit, such as bananas, you’ll add about four more grams of fiber. To switch it up slightly, try steel-cut oatmeal or cold cereal made from oatmeal or oat bran.
Top Healthy Foods To Diet For Lower Cholesterol #2. Fish and omega-3 fatty acids
Eating fatty fish might be heart-healthy due to its high degrees of omega-3 essential fatty acids, which often can lessen your blood pressure levels and risk of developing blood clots. In people who have already had heart attacks, fish oil – or omega-3 fatty acids – reduces the risk of sudden death.
Doctors recommend eating no less than two servings of fish every week. The greatest amounts of omega-3 fatty acids are in:
• Lake trout
• Albacore tuna
You should bake or grill the fish in order to avoid adding unhealthy fats. If you don’t like fish, you can even get a small amount of omega-3 essential fatty acids from foods like ground flaxseed or canola oil.
You are able to take an omega-3 or fish oil supplement to obtain some of the benefits, however you won’t get other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
Top Healthy Foods To Diet For Lower Cholesterol #3. Walnuts, almonds along with other nuts
Walnuts, almonds along with other nuts is able to reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. According to the Food and Drug Administration , eating a couple of handful (1.5 ounces, or 42.5 grams) per day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar.
All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fats with nuts. As an example, as opposed to using cheese, meat or croutons in your salad, include a a small number of walnuts or almonds.
Top Healthy Foods To Diet For Lower Cholesterol #4. Extra virgin olive oil
Essential olive oil contains a potent combination of antioxidants that can reduce your “bad” (LDL) cholesterol but leave your “good” (High-density lipoprotein) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (twenty three grams) of extra virgin olive oil a day in place of other fats in what you eat to get its heart-healthy benefits. To incorporate extra virgin olive oil with your diet, it is possible to saute vegetables in it, combine it with a marinade, or blend it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or to be a dip for bread. Olive oil is high in calories, so don’t eat in excess of the recommended amount.
The cholesterol-lowering effects of extra virgin olive oil are increased should you choose extra-virgin olive oil, meaning the oil is less processed and possesses more heart-healthy antioxidants. But continue to keep in mind that “light” any olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.
Top Healthy Foods To Diet For Lower Cholesterol #5. Foods with added plant sterols or stanols
Foods are now available which are fortified with sterols or stanols – substances found in plants which help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks with added plant sterols can assist reduce Low-density lipoprotein cholesterol by more than ten%. The level of daily plant sterols needed for results is at least 2 grams – which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice each day.
Plant sterols or stanols in fortified foods don’t apparently affect degrees of triglycerides or of high-density lipoprotein (HDL), the “good” cholesterol.
Other changes in your diet
For virtually every of the listed foods to deliver their benefit, you should make other changes with your life style.
Cut back on the cholesterol and total fat – especially saturated along with fats – that you eat. Saturated fats, like those in meat, full-fat milk products and some oils, increase your total cholesterol. Trans fats, which can be sometimes present in margarines and store-bought cookies, crackers and cakes, are particularly harmful to your blood cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the “bad” cholesterol, and minimize high-density lipoprotein (HDL), the “good” cholesterol. These 5 Top Healthy Foods To Diet For Lower Cholesterol are great ways to control your own cholesterol level at home.
Diet For Lower Cholesterol