Having optimal cholesterol levels is very important. Having high cholesterol levels makes you susceptible to many different cardiovascular diseases such as heart disease and high blood pressure. HDL is considered your "good cholesterol". According to The Harvard School of Public Health, HDL "scavenges" cholesterol from the bloodstream, not allow it to clot in the arteries. LDL is considered your "bad cholesterol." LDL particles can form deposits on the arterial walls that restrict blood flow and cause heart attacks. If you want to lower your cholesterol, it will help to learn which foods can benefit you.
Oatmeal
Oatmeal is a healthful breakfast alternative in place of a high-sugar cereal or waffles and pancakes with syrup. The Mayo Clinic high recommends eating oatmeal to lower cholesterol because it is very high in fiber. Soluble fiber reduces that amount of cholesterol that is absorbed and deposited in your bloodstream. Healthcastle.com indicates the recommended amount of fiber is about 25g daily, your diet ideally should incorporate 25 soluble fiber and 75 percent insoluble fiber. A cup-and-a-half of oatmeal will provide 6g of fiber, adding fruit will give you an additional 4g. Five to 10g of soluble fiber a day will decrease your LDL cholesterol by about 5 percent.
Fish
The Mayo Clinic suggests eating fish because they are a source of a Omega-3 fatty acids that can lower your cholesterol. Omega-3 also reduces the risk of heart attacks and forms of of heart disease. Mackerel, lake trout, herring, sardines, albacore tuna and salmon have the highest concentrations of Omega-3. The American Heart Association suggests you eat at least two serving of fish a week. Fish has no sugar and is high in protein, making it ideal for weight loss as well. Fish can be a healthful alternative to red meat that often contains high levels of saturated fat.
Soy
The American Heart Association notes that soy products can lower your cholesterol if substituted for red meat animal foods. Healthcastle.com reports that soy products contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and low levels of saturated fat. Polyunsaturated fats and dietary fiber can lower your cholesterol. Although soy products are not regarded to lower cholesterol much as previously thought, Healthcastle.com still suggests you use soy as an alternative to meat products.
