According to the American Heart Association, by lowering your cholesterol you significantly lower your risk factor for having a heart attack. Excess levels of LDL, also known as bad cholesterol, can form clots or arterial wall blockages that cause heart attacks. HDL, or good cholesterol, helps prevents these blockages by transporting LDL cholesterol back to the liver. If you are attempting to lower your cholesterol, knowing which foods to eat can help you.
Red Wine
The Mayo Clinic states that moderate consumption of red wine may promote cholesterol levels. Moderation is strictly defined as two drinks for adult men and one drink for adult women. Excess alcohol consumption, however, increases your bad cholesterol levels. In moderation, red wine increases your HDL cholesterol and may help prevent artery damage from LDL cholesterol. Yale University at New Haven Hospital notes that drinking red wine after a meal may help promote healthy lipid profiles. Both the Mayo Clinic and Yale University, however, do not advise that you begin drinking red wine if you currently do not drink alcohol at all or if you have a weak heart.
Fish
The Mayo Clinic and the Cleveland Clinic recommend eating fish to lower your cholesterol. Omega-3 fatty acids, which are abundant in fish, can significantly help improve your cholesterol levels. The American Heart Association suggests that you eat at least two 6 oz. servings of fish per week. Like red wine, omega-3 fatty acids can boost your good cholesterol and decrease your bad cholesterol. If you eat red meat, consider replacing it with fish. Fish is lower in saturated fat, which can increase cholesterol, and it is a protein-rich food source.
Oatmeal
The Mayo Clinic and the website Healthcastle recommend oatmeal as a healthful, high-fiber food source that lowers your cholesterol. The Food and Drug Administration also considers oatmeal to be a heart-healthy food that reduces your risk of heart disease. The soluble fiber in oatmeal prevents cholesterol from being absorbed into your bloodstream. Healthcastle recommends eating oatmeal for breakfast and adding oat flour or whole oats when you make breads and muffins. Some people like to add oatmeal or steel-cut oats to protein shakes to increase the carbohydrate and fiber content.
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