The American Heart Association explains that lowering your cholesterol can greatly reduce your risk of developing cardiovascular disease. One of the first steps you can take is preparing your food at home instead of dining out. By doing this, you have better control over the calories you consume and how the food is prepared. Knowing which foods you should shop for can be a great first step in lowering your cholesterol.
Fish
Fish is a lean protein food that is high in omega-3 fatty acids that can lower your bad cholesterol and increase your good cholesterol according to the Cleveland Clinic. In 2002, the American Heart Association recommended eating at least six ounces of fish a week. The Cleveland Clinic recommends cold water fish such as salmon, tuna, herring and sardines. Remember to prepare your fish in olive oil or canola oil. Cooking or frying your fish in butter or margarine will add a significant amount of saturated and trans fat, which increase your cholesterol.
Oatmeal or Oat Bran
HealthCastle.com and MayoClinic.com both list oatmeal or oat bran as foods that lower cholesterol. Oatmeal is a source rich in soluble fiber that can lower your cholesterol. In 1997, the Food and Drug Administration (FDA) authorized manufacturers of oatmeal to note that their oatmeal could reduce the risk of coronary artery disease. HealthCastle.com claims that 5 to 10g of soluble fiber a day will reduce your cholesterol by up to 23 percent. One serving of oatmeal provides about 3 or 4g of fiber.
Nuts
The Harvard School of Public, HealthCastle.com and MayoClinic.com recommend nuts to lower your cholesterol. Nuts are high in healthy unsaturated fats, which makes them ideal for your lowering your cholesterol. The FDA claims that eating about a handful of nuts each day can reduce your risk of heart disease. Since nuts tend to be high in calories, MayoClinic.com recommends following the FDA's suggestion and limiting your consumption to just a single handful per day if you are watching your weight. They suggest eating the nuts raw or adding them to salad in place of meat or cheese.
