According to the American Heart Association, more than 34 million people in the United States experience high cholesterol levels of more than 240 mg/dL (which is considered high risk). Elevated LDL (bad) cholesterol levels contribute to heart disease, stroke and cancer. By adding these healthy meals to your diet, you will reduce cholesterol levels and decrease your risk of disease.
Beans and Brown Rice
A simple and healthy meal that reduces cholesterol levels is beans and brown rice. Not only are beans and brown rice easy to make, but they increase fiber in the diet. Fiber is a natural cholesterol fighter and raises HDL levels. Vary the type of beans you eat by choosing the following beans: black, red, navy or white. Stick with brown rice because white rice contains little fiber.
Whole Wheat Pasta with Vegetables
Whole wheat pasta contains high amounts of fiber compared to enriched white flour pasta. Vegetables such as broccoli, asparagus and spinach are also high in fiber, vitamins and minerals. Cook pasta according to the directions, and saute vegetables in olive oil. Olive oil is a monounsaturated fat, which decreases LDL levels. Mix pasta and vegetables together. For extra flavor, add fresh herbs and garlic to the pasta and vegetables mixture.
Baked or Grilled Fish
By eating fish twice per week, you add essential omega-3 fatty acids to your diet. Fatty acids lower cholesterol levels and also prevent heart disease. The best way to prepare fish is to bake or grill it. Do not use butter or lard (these contain high fat content which raises LDL levels) when cooking fish. The best sources of omega-3 fatty acids can be found in herring, sardines, trout, mackerel, salmon and albacore tuna.
Green or Fruit Salads
Green or fruit salads also naturally reduce high cholesterol levels. Fruits and vegetables not only contain large amounts of fiber, but they contain powerful antioxidant properties (which reduces the risk of heart disease). Add walnuts or almonds to both green and fruit salads. Nuts contain polyunsaturated fatty acids, which keeps blood vessels free from arterial plaque. Use low-calorie or fat-free salad dressings. Check for trans fats (which contribute to increased cholesterol levels). For green salads, make your own dressing with olive oil, lemon juice and balsamic vinegar.
Steel-Cut Oatmeal or Oat Bran Cereals
For breakfast, choose steel-cut oatmeal or oat bran cereals. According to the Mayo Clinic, oatmeal is filled with soluble fiber, which decreases LDL cholesterol. Choose steel-cut oats instead of instant oatmeal. Steel-cut oats contain more fiber compared to instant oatmeal. You can add flavor to steel-cut oatmeal with honey and cinnamon. Add extra fiber by topping oat bran cereals with sliced bananas. Remember to use low fat or nonfat milk in cereals (whole milk contains high fat content).
Warning
Some people may not be able to reduce cholesterol levels by their diet alone and may have to take cholesterol medication.
