When you're trying to get your blood cholesterol under control, consuming certain items can help. Experts at the Mayo Clinic say adjusting your diet to include foods and beverages that contain cholesterol-lowering components may allow you to lower your cholesterol naturally, without medication. Adding exercise to your daily regimen may also help decrease your blood cholesterol.
Diet
Diet plays a big role in blood cholesterol levels, particularly if your high cholesterol is not genetic. The American Heart Association says eating a heart-healthy diet low in saturated fat, trans fats and cholesterol can help control your cholesterol. On the other hand, regularly eating cholesterol-laden fare can contribute to higher readings.
High Fiber
Consuming high-fiber foods is one of the best ways to lower your cholesterol. Foods that contain soluble fiber can keep your body from absorbing cholesterol from your bloodstream, and has a particularly good effect on your LDL "bad" cholesterol reading. Incorporate foods such as oatmeal and other whole grains, as well as prunes, beans, apples and pears into your diet to reap the benefits from high-fiber foods.
Good Fats
Not all fatty foods are bad for your cholesterol. In fact, foods that contain healthy unsaturated fat can decrease overall and LDL cholesterol levels, and increase HDL "good" cholesterol. Foods that contain this type of fat include olive oil, grapeseed oil, avocados, safflower oil, walnuts, almonds, nut milk and pistachios. Because these items tend to be high-calorie, keep track of how much you're eating so you remain within confines of your diet each day.
Omega-3 Fatty Acids
Foods and beverages rich in omega-3 fatty acids are also capable of lowering your cholesterol. One of the best sources of omega-3 fatty acids is oily fish, such as salmon, tuna and halibut. According to the Mayo Clinic, many doctors recommend that you consume at least two servings of fish per week if you're trying to lower your cholesterol. Other foods and beverages that are rich in omega-3 fatty acids are enriched eggs and milk, which are now available at many grocery stores and health food stores.
Considerations
For some people, diet and exercise is not enough to lower their cholesterol to safe levels. Consult a doctor before you embark on a cholesterol-lowering regimen. He will be able to keep tabs on your progress via blood tests, and prescribe medication if necessary.
References
- MayoClinic.com: Top Five Foods to Lower Yoru Numbers
- American Heart Association: Prevention and Treatment of High Cholesterol
- "Healing Through Natural Foods"; H.K. Bakhru; 2008
