High cholesterol has been linked to heart disease and stroke. While exercise and a healthy lifestyle are important factors when trying to lower your cholesterol, making modifications to your diet can help too. Cut back on saturated and trans fats found in some meats, oils, packaged cookies, crackers and cakes, and add a mix of cholesterol lowering foods. Here are the top 10 foods that can help.
Oatmeal
Because fiber helps to absorb cholesterol from your intestines, oatmeal and oat bran can lower your low-density liprprotein, LDL, which is the bad cholesterol. Aim for 10 grams or more of soluble fiber a day, which is the equivalent of 1-1/2 cups of cooked oatmeal with a banana mixed in.
Nuts
According to the Food and Drug Administration, eating a handful of walnuts, almonds, pecans or most other nuts can reduce your cholesterol. Nuts help to decrease cholesterol in the blood while keeping vessels elastic and healthy.
Fish
Some fish, particularly salmon, mackerel, trout, sardines and albacore tuna, have been linked with lowering cholesterol because they are rich in omega-3 fatty acids. Omega-3 also helps to reduce blood pressure and the chance of blood clots.
Olive Oil
Olive oil can reduce your LDL and maintain your HDL (good cholesterol). You can choose to cook with olive oil, use it as salad dressing and substitute butter with it. Extra virgin olive oil has the most benefit because it is processed less and therefore contains more antioxidants.
Apples
Apples contain a powerful ability to absorb cholesterol and clean it out of your bloodstream, according to the Universidad de Santiago de Compostela in Spain.
Beans
Beans are a good source of soluble fiber. They are also high in protein, which can replace high-cholesterol foods such as red meat in your diet.
Brown Rice
The oil in brown rice helps to reduce cholesterol. You can combine this with beans and vegetables for a healthy side or main dish.
Cinnamon
As little as one-half teaspoon a day can help reduce triglycerides or LDL. Sprinkle it on your oatmeal or apples for a tasty and healthy treat.
Garlic
Not only can garlic help decrease cholesterol, it can also reduce bacteria, fungi and digestive disorders and keep blood clots from forming.
Soy
Soy is found in soy nuts, tofu, soy beans, soy milk and tempeh. The soluble fiber and isoflavones in soy can lower LDL and raise HDL.
