A bowl of oatmeal, a handful of walnuts or a baked potato topped with a heart healthy margarine may be enough to lower your cholesterol to a healthy level and keep you off medications.
Oatmeal is one food item that has soluble fiber which will reduce your low density lipoprotein (LDL), the bad cholesterol. You can find soluble fiber in kidney beans, apples, pears, psyllium, barley and prunes.
Absorption of cholesterol in your intestines can be reduced by eating soluble fiber. Your total and LDL cholesterol can be decreased by eating ten grams or more soluble fiber a day. You would get 6 grams of fiber from eating 1 cups of cooked oatmeal. Adding fruit like bananas will add another 4 grams of fiber. Cold cereal made with oatmeal or oat bran gives you fiber as well.
Research shows walnuts can significantly reduce blood cholesterol. Walnuts that are rich in polyunsaturated fatty acids, help keep blood vessels healthy and elastic. Almonds and other nuts do the same thing. Only eat a handful since nuts are high in calories.
Eating fatty fish that is high in levels of mega 3 fatty acids can lower your cholesterol according to researchers. You can lower your blood pressure and the risk of blood clots by eating omega 3 fatty acids. This helps your heart.
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Eating 2 tablespoons of olive oil a day will give you heart healthy benefits according to the Food and Drug Administration. Introduce olive oil into your diet by using it to saute vegetables, add it to a marinade or mix it with vinegar as a salad dressing. Rather than using butter when you baste meat, use olive oil. Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.
Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day.
Cut back on the types and amounts of fat you eat before you make other changes in your diet. You can improve your cholesterol levels and overall health by not eating fatty foods.
For more information or questions in regards tolower cholesterol diet please forward any messages to Dr. Sam Robbins