What Kind of Foods Lower Cholesterol?

Your cholesterol level is a key factor in your overall health and well-being. While high cholesterol can sometimes be the result of heredity, it can also be the result of poor eating habits. And, even if you're cursed with bad genes, there are foods you can eat that lower your cholesterol levels. The following is a list of foods that help lower your cholesterol level.

Nuts

Many dieters stay away from nuts because they are often high in calories, but don't let that deter you from eating them. They are high in calories because they are high in polyunsaturated fatty acids, which promote healthy blood vessels. Limit your nut intake to approximately 2 oz. a day and avoid any nuts that are salted. Raw nuts like walnuts, cashews, pistachios and Brazil nuts are excellent choices.

Olive Oil

Olive oil is a great food source because it lowers your bad cholesterol (LDL) while simultaneously raising your good cholesterol (HDL). The effects of olive oil are increased when using extra virgin olive oil, a type of oil that is far less processed and as a result, more pure. You can find olive oil in any supermarket and it is fairly inexpensive. Incorporate it into your diet by using it to saute vegetables, mix it with vinegar to make salad dressing or substitute it for butter or other types of oils. You should consume at least 2 tbsp. of olive oil every day.

Fish and Fish Oil

Fatty fish are high in omega-3 fatty acids and can significantly reduce your bad cholesterol levels. Omega-3 also lowers blood pressure and reduces the risk of blood clots. The best types of fish to consume if your goal is to lower cholesterol are albacore tuna, salmon, herring and sardines. The fish retains most of its nutrients when it is baked or grilled. If you're not a fan of seafood, substitute fish oil supplements, which are available at most pharmacies and health markets.

Oats

Oats are high in soluble fiber, which drastically reduces the levels of bad cholesterol in the blood. Soluble fiber essentially grabs cholesterol and excretes it from the body via the digestive tract. As little as 1/2 cup of oats per day will have an impact on your high cholesterol levels and can significantly reduce your cholesterol if you abide by your diet. You can get your daily oat intake from organic oatmeal and many types of bread.

Garlic

You may be surprised to hear that garlic has been used for its medicinal purposes much longer than it has been used for flavoring purposes. The effectiveness of garlic depends a lot on how the garlic is prepared, so for maximum health benefits, consume garlic when it is either raw or only slightly cooked. Its cholesterol lowering properties still exist when cooked but it's more effective when uncooked.

Resources

• Checklist for lowering cholesterol
• Cholesterol-Lowering Foods