My family has a history of high cholesterol. When someone asks what my cholesterol is, I have to be honest and say it was 200 about ten years or so ago. Since, I have not had it checked. Two hundred is high but compared to the rest of my family it is fairly low. So, you can see that trying to incorporate some foods that help lower cholesterol is important. I have done some research and found the top five foods to help lower cholesterol. A few I do not care for but still a few I do.
1. Oatmeal
Oatmeal is not one of my favorite foods. In fact, I can hardly get it down without gagging. Thankfully, my family loves it. It contains soluble fiber which can reduce the absorption of cholesterol in the bloodstream. You only need five to ten grams of soluble fiber a day to decrease the “bad” or LDL cholesterol. A half cup of oatmeal provides 6 grams! Apples are also a source of soluble fiber. So try making cinnamon apple oatmeal in the mornings for a big boost of soluble fiber.
2. Omega-3 fatty acids
We have all heard about how good Omega-3 fatty acid is for overall health. Omega-3 fatty acid can reduce blood pressure and risk of blood clots. The highest levels of omega-3 fatty acids are in fish.
The best fish for omega-3:
Mackerel
Lake trout
Herring
Sardines
Albacore tuna
Salmon
Halibut
3. Nuts
Great news! I love nuts. I could snack on nuts all the time. Who can resist a healthy fat? Walnuts, almonds and nuts can reduce blood cholesterol. They are rich in polyunsaturated fatty acids. You only need a handful of unsalted and non sugary nuts to have a great impact on your overall health and to reduce your risk of heart disease.
4. Plant sterols or stanols
Plant sterols or stanols are added to fortify foods. The substances, sterols and stanols, help block absorption of cholesterol. Therefore, the plant sterols will help reduce the “bad” or LDL cholesterol in your blood. The recommended daily allowance to see results is 2 grams. Many foods such as orange juice and margarine have the added sterols.
5. Olive oil
I love to cook with olive oil. I use it all the time when I make pasta dishes. I even love to dip bread in seasoned olive oil. The good news is that it contains antioxidants that lower the LDL cholesterol yet does not affect the HDL or “good” cholesterol. You only need 2 tablespoons a day to gain the health benefits. So, sautéing vegetables or on a salad should give you the recommended daily allowance by the Food and Drug Administration.
Want a bigger boost? Chose extra virgin olive oil since it is less processed and contains more antioxidants. Do not chose “light” olive oils as they are highly processed.