High cholesterol can be caused by several factors, some you can change, and some you can’t. Heredity can play a big part. Some people can have a perfect heart-healthy lifestyle, and still have elevated cholesterol because their bodies naturally make too much of it.
But for most of us, changes to our eating habits can significantly improve cholesterol levels. In fact, studies show you can slash your bad cholesterol by as much as 10% to 20% by making changes to your diet.
You should start by including foods in your diet that are rich in healthy fats like vegetable oils and fish. And avoid foods high in saturated fats and trans fats.
How Do You Know Which Foods to Include in Your Diet?
Here is a list of the top 10:
Oatmeal and Whole Grain Cereals
Oatmeal and whole grain cereals contain soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber can help decrease your cholesterol.
Walnuts and Almonds
Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds are also a good option. But remember, all nuts are high in calories, so a small handful will do.
Salmon and Fish Oil
Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are found in mackerel, lake trout, herring, sardines, albacore tuna and salmon.
Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits.
The National Cholesterol Education Program states that consuming 2 grams of plant sterols a day, in conjunction with a saturated fat diet may reduce LDL cholesterol by as much as 5 to 15 percent. Good natural sources of plant sterols are avocados and sunflower seeds.
Blueberries contain an antioxidant called pterostilbene (similar to resveratrol, found in grapes and red wine), which is known to have effectively lowered cholesterol levels in animals. These berries also contain many other powerful nutrients and are rich in fiber.
Broccoli, Cauliflower and Cabbage not only have a lot of fiber and vitamins; they are loaded with indoles, compounds useful in fighting high cholesterol.
This fragrant spice that adds flavor to all our foods is clinically proven to lower the LDL cholesterol significantly. Eating raw crushed garlic is extremely beneficial to your heart.
Several studies have shown the probiotic Lactobacillus Acidophilus and Lactobacillus Reiteri found in yogurt actually help lower cholesterol by preventing the reabsorption of cholesterol back in to the blood stream.
Tomatoes contain lycopene which is great at stopping the oxidation of LDL cholesterol. Studies have shown that large consumption of lycopene can reduce cholesterol levels.
When it comes to managing your cholesterol, following a proper diet and regular exercise program are essential. If you are looking for a natural way to help maintain safe cholesterol levels, you may also want to consider Healthy Choice Naturals Cholesterol Care. Our #1 selling product has helped thousands of people manage their cholesterol safely, and effectively, without drugs.