It is possible to lower cholesterol with the right foods which should help reduce or even eliminate the need for any cholesterol medication. Aside from focusing on specific foods that can help you to lower your cholesterol levels, it’s important to understand what creates unhealthy levels of cholesterol in the first place.
All animal products have cholesterol in them and fatty foods are a big culprit for spikes in cholesterol levels. Moderation is the key when using these products. In addition to limiting foods that have high level of cholesterol in them, consider implementing the following foods into your regular meal plans to help ward off the risk of high cholesterol.
High fiber foods like oatmeal are perfect for helping to effectively and safely lower cholesterol levels. The reason foods that are high in soluble fiber are so good at lowering LDL cholesterol levels is because it absorbs the cholesterol before it’s able to enter into your blood stream, then it’s escorted out of the body before any damage can take place.
Other foods that are high in fiber and are therefore helpful in controlling safe cholesterol levels are apples, barley, prunes and kidney beans. Making sure to include at least two servings of high fiber foods in your daily diet is also beneficial in weight loss, preventing heart disease and keeping blood glucose levels steady. Easily add more fiber rich food into your diet by baking oatmeal cookies, adding beans to your soups and salads, and using prunes to sweeten baked dishes.
2. All Kinds of Nuts
Many kinds of nuts, such as almonds, walnuts and cashews, can help fight high cholesterol levels. Not only are nuts valuable dietary foods for cholesterol, but they are known to help fight heart disease and to keep you feeling full between meals. They also provide a generous amount polyunsaturated fats, which are essential for good health.
It’s a good ea to incorporate a handful of nuts into your daily diet by consuming them as snacks, adding them to salads or mixing them in with stir fry meals. Keep in mind that most nuts are high in calories so no more than a small handful, or about an ounce, is necessary to gain the benefits of these foods.
3. Olive Oil
Olive oil is known for its high amount of antioxidants and cholesterol fighting properties. In fact, not only does it helps to lower cholesterol levels, but it’s been shown to help raise good cholesterol levels in the body. Extra virgin olive oil is your best bet because it’s less processed than regular olive oil or light olive oil.
You can replace other fats like butter in your diet with olive oil by using it in salad dressing, on baked potatoes, in steamed vegetables and even to sauté your favorite foods on the stove. Like nuts, olive oil is higher in calories than many other heart healthy foods, so it’s important to limit your daily intake to about two tablespoons depending on how many other fats you consumer throughout the day.