Cholesterol is a thick fat-like substance produced by the liver. It composes part of every cell in your body, but sometimes the body accumulates more cholesterol than it needs. When high amounts of cholesterol begin to circulate in the bloodstream, it can clog the veins and arteries and increase the risk of heart disease and stroke. Although many people take prescription medicine to lower cholesterol, a lot can be done to reduce it just by eating the right foods.
Step 1
Replace white flour with whole grain. Look for whole wheat bread, pasta and tortillas. If you bake your own bread, take a trip to your local natural foods store. These often have bulk sections where you can buy small quantities of different whole grain flours.
Step 2
Start your day with a bowl of oatmeal, which contains soluble fiber that reduces LDL, or "bad" cholesterol. Toss in high-fiber additions such as berries, bananas and nuts.
Step 3
Sprinkle ground flaxseed on salads, cereals and sandwiches. Flaxseed goes rancid quickly, so use a coffee or spice grinder to grind only what you need. Store the seeds in the freezer for longevity.
Step 4
Snack on unsalted nuts. Nuts are high in unsaturated fat, which lowers cholesterol. You can also spread natural nut butters on toast or stir a spoonful into your oatmeal. Look for ones with no added salt or sugar.
Step 5
Eat fruit when you crave something sweet. High-fiber choices include apples, oranges, pears and berries.
Things You'll Need
- Oatmeal
- Fruit
- Flaxseed
- Nuts
- Whole-grain bread
