For the past 20 years Americans have been told they need to lower their cholesterol levels. According to the authors "Krause's Food, Nutrition and Diet Therapy," elevated levels of blood cholesterol have been linked to a greater risk of coronary heart disease. The Mayo Clinic reports a few simple changes to the diet can make significant changes in blood cholesterol numbers.
Soluble Fiber
Foods high in soluble fiber, like oatmeal and oat bran, can lower low-density lipoprotein levels, also called LDL, the bad cholesterol. The Mayo Clinic says soluble fiber reduces the amount of cholesterol absorbed into the bloodstream. Kidney beans, apples, pears and barley are also high in soluble fiber. Health Castle says 5 to 10 grams of soluble fiber will reduce LDL levels by 5 percent. A bowl of oatmeal contains 3 grams of soluble fiber.
Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids have been shown to reduce LDL levels while raising high-density Lipoprotein, also called HDL, the good cholesterol, according to Health Castle. Fatty fishes are the best sources of omega-3 fatty acids and include salmon, albacore tuna, mackerel, herring, sardines, lake trout and halibut. Eating two servings of fish every week will improve heart health, according to Health Castle.
Nuts
Nuts are high in monounsaturated and polyunsaturated fatty acids which have been shown to reduce LDL cholesterol levels. The Mayo Clinic recommends eating about a handful of nuts a day, that's about 1.5 oz, to help reduce risk of heart disease. Nuts rich in healthy fats include walnuts, almonds, hazelnuts, peanuts, pistachio nuts, pecans and some pine nuts.
Olive Oil
According to the Mayo Clinic, olive oil contains antioxidants that will lower LDL cholesterol. They say extra-virgin olive oil is the best choice because it has been less processed, but that goes for darker olive oil too. Two tablespoons of olive oil a day is recommended to gain the heart healthy benefits.
Plant Sterols and Stanols
Some foods today are now fortified with plant sterol and stanols. These substances prevent the absorption of cholesterol, according to the Mayo Clinic. The Mayo Clinic says about 2 grams of plant sterols a day will lower LDL cholesterol by about 10 percent. Foods fortified with plant sterols and stanols include margarine, orange juice and yogurt drinks.
References
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, Sylvia Escott-Stump; 1996
- Mayo Clinic: Cholesterol: Top Five Foods to Lower Your Numbers
- Health Castle: Top 5 Super Foods to Lower Cholesterol
