- Foods with soluble fiber, such as oatmeal, dried beans, Asian pears, barley, prunes, apples and kidney beans, lower LDL cholesterol. Vegetables contain fiber, and while cabbage and Brussels sprouts are good for lowering cholesterol levels, broccoli sprouts are even better. Just 1/2 cup of broccoli sprouts a day can lower total cholesterol and raise HDL cholesterol.
- Foods with omega 3 fatty acids, like fish, lower cholesterol and blood pressure. Bake or grill fish such as salmon, tuna, lake trout, mackerel or herring at least twice a week for the best benefits. Other foods with omega 3 fatty acids include sardines, canola oil, flaxseed oil and ground flaxseed. Nuts and seeds contain both fiber and omega 3 fatty acids. Nuts such as walnuts, almonds, pecans, pistachios, hazelnuts, peanuts and pine nuts, as well as seeds such as pumpkin seeds and sunflower seeds, keep blood vessels healthy and lower cholesterol. To keep from gaining weight, eat up to 1 1/2 ounces of nuts each day.
- Food that contains niacin (vitamin B3), such as fish, poultry, rice, sunflower seeds and eggs, lowers cholesterol. When used with garlic and foods containing vitamins B5 and C, niacin can lower cholesterol levels significantly. Sometimes higher doses of niacin than you get from food are needed. If niacin supplements are used, take them with a doctor's supervision to avoid side effects. Don't use niacin supplements that are "slow-release," "sustained-release" or timed-release" as they can damage the liver.
- A Harvard study published in the "Journal of the American Medical Association" showed a 44 percent lower risk of heart attack in people who drank at least a cup of tea each day. Catechins in tea lower cholesterol, especially the LDL levels. The more green or black tea you drink, the better the benefits. Brewed tea has more health benefits than instant tea, and using tea bags works as well as using loose tea.
