Certain natural foods can help lower your cholesterol levels and reduce your risk of heart disease. Cholesterol builds up in your bloodstream mainly from saturated fat and trans fat. Saturated fat comes from meat, poultry, fish and dairy products. Choosing lean meat, skinless poultry and low-fat or nonfat dairy products lowers your saturated fat intake. Some natural foods contain fiber or healthy fats that provide you with better protection against cholesterol buildup. Avoid commercially processed snacks or fried foods, which may contain trans fats, made from hydrogenated oils to keep foods from spoiling.
Fruits and Vegetables
The dietary fiber in fruits and vegetables helps to lower cholesterol, according to MayoClinic.com. Fruits and vegetables also contain vitamins and minerals. They are not only low in fat, but also low in calories, sodium and cholesterol. Eating five or more servings of fruits and vegetables a day plays an important role in a heart-healthy diet, MedlinePlus notes. Choose fresh fruit and fruit canned without added sugar or syrup. Enjoy raw, steamed or lightly cooked vegetables. Avoid fried, breaded or creamy-style vegetables, which can add fat intake.
Whole Grains
Whole grains have more fiber and nutrients than refined grains. Consume whole grain bread, whole wheat pasta, high-fiber cereal, brown rice, barley, oatmeal and oat bran. Whole grain foods help lower cholesterol. Barley, oatmeal and oat bran contain soluble fiber, which reduces low-density lipoprotein, or LDL, cholesterol, known as the "bad" cholesterol, MayoClinic.com points out. LDL forms plaque on the walls of the arteries to decrease blood flow to the heart. Whole grains also provide you with a feeling of fullness to satisfy your appetite and avoid the urge for high-fat foods.
Olive Oil
The antioxidants in olive oil can lower LDL cholesterol while leaving the "good" high-density lipoprotein, or HDL, cholesterol alone. HDL helps clear the bloodstream of excess cholesterol by gathering it up and taking it to the liver. The U.S. Food and Drug Administration recommends about 2 tbsp. of olive oil a day in place of other fats to help reduce the risk of heart disease. Olive oil contains monounsaturated fats, which help improve LDL and HDL levels. Use olive oil in place of butter or other fats when cooking or preparing foods. Spread olive oil on bread or over your baked potato. Mix it with vinegar for a salad dressing.
Nuts and Seeds
Almonds, hazelnuts, pecans, pumpkin seeds and sesame seeds contain monounsaturated fats. Walnuts and flaxseeds have polyunsaturated fats. Dutch researchers found that these healthy fats decrease levels of LDL and raise levels of protective HDL, according to the Harvard School of Public Health. Choose unsaturated fats over saturated fats whenever possible.
References
- MayoClinic.com: High Cholesterol -- Lifestyle and Home Remedies; June 2010
- MedlinePlus; Heart Disease and Diet; May 2010
- MayoClinic.com; Cholesterol: Top 5 Foods to Lower Your Numbers; May 2010
- Harvard School of Public Health: Fats and Cholesterol -- Out with the Bad, In with the Good
- "American Journal of Clinical Nutrition;" Effects of Dietary Fatty Acids and Carbohydrates...; May 2003
- FDA; FDA Allows Qualified Health Claim to Decrease Risk of Coronary Heart Disease; November 2004
