It sounds like a chore to eat foods that help lower your cholesterol, but when you take a closer look, you find it's more of a pleasure. By taking advantage of the natural fiber, monounsaturated fats and omega-3 fatty acids in foods, you can help lower your cholesterol at each meal.
Oats
For breakfast, eat a bowl of oatmeal, oat bran cereal or an oat bran muffin, the Food Network recommends. Oatmeal contains soluble fiber, which reduces your LDL cholesterol, or low-density lipoprotein. MayoClinic.com says this is the "bad" kind of cholesterol that can clog your arteries and contribute to heart disease. In addition to oats, soluble fiber is contained in many other foods such as apples, pears, prunes and kidney beans.
Nuts
Sprinkle nuts on your oatmeal to double your battle against cholesterol. Harvard Medical School says nuts contain monounsaturated fats, vitamin E and fiber, all of which may help lower your LDL and make your heart healthier. Nuts are high in calories, so watch how many you eat. You can benefit from a small daily handful of almonds, walnuts, hazelnuts or pecans--preferably without added salt or sugar.
Avocados
Avocados are another food with monounsaturated fats that not only lower bad cholesterol but also raise high-density lipoproteins, or HDL, the "good" cholesterol. MayoClinic.com says HDL will pick up extra cholesterol in your blood and carry it to your liver, which breaks it down. The National Institutes of Health says avocados also contain beta-sitosterol, a plant-based fat that lowers the amount of cholesterol your body absorbs from food.
Fish
Omega-3 fatty acids help keep your heart healthy in many ways, according to MSNBC. Omega-3 appears to raise HDL cholesterol, lower high blood pressure and triglycerides, and make your blood thinner, which reduces risk of clotting. Many fish are rich in omega-3, including wild salmon, anchovies and sardines. Other foods that contain omega-3 include soybeans, walnuts and ground flax.
Olive Oil
Olive oil contains powerful antioxidants that help lower your bad cholesterol, according to MayoClinic.com. Extra-virgin olive oil is the top in this respect because it's the least processed. You can get the benefits from olive oil by using about 2 tbsp. daily, but the oil is high in calories, so watch your intake beyond that.
References
- MayoClinic.com: Cholesterol--Top Five Foods to Lower Your Numbers
- Food Network: 7 Super Foods That May Help Lower Cholesterol
- MSNBC: Foods Can Lower Your Cholesterol
- Harvard Medical School: Eating Nuts Promotes Cardiovascular Health
- MayoClinic.com: HDL Cholesterol--How to Boost Your 'Good' Cholesterol
