The Best Diet to Lower Cholesterol
An excellent diet to lower cholesterol is set forth by the American Heart Association. Known as the Heart Healthy Diet, this regimen involves eating a well-balanced variety of foods known for their capabilities in lowering cholesterol and getting your cardiovascular system back to optimum operating levels. Be certain to prepare the diet in a heart-healthy way in order to reap the greatest benefits.
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Heart Healthy Foods
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The best diet to lower cholesterol includes foods rich in fiber and antioxidants. Fiber-rich foods included in a heart-healthy diet include whole grains (especially oats, oat bran and barley); legumes like beans and lentils; and a variety of fruits and vegetables.
Healthy oils are part of the diet as well. Monounsaturated and polyunsaturated oils are known to be heart healthy. Both the Mayo Clinic and the American Heart Association advise using olive oil, containing monounsaturated fats. Olive oil is particularly helpful for lowering cholesterol. Other approved monounsaturated oils are canola and peanut. Avocados also contain monounsaturated fats. Polyunsaturated fats, another healthy fat, are found in vegetable oils such as corn, cottonseed, safflower, soy and sunflower. Instead of cooking your foods in butter, choose a healthy oil alternative.
Eat a dark-green salad with a sprinkling of pine nuts instead of croutons or meat. Slice in some fresh tomatoes, avocado, steamed salmon and cucumber. Top with your favorite vinaigrette made with olive oil. This is a high-antioxidant meal that helps lower cholesterol.
Eat foods high in Omega 3 fatty acids. Cold-water fish are nutrient powerhouses, according to the Mayo Clinic. These include salmon, herring, mackerel, albacore tuna (in water, not oil---if canned), sardines and lake trout. The USDA and the American Heart Association recommend eating at least two servings of fish weekly. If you don't like fish, take a fish oil supplement.
Eat oatmeal. Enjoying a bowl of oatmeal for breakfast will lower your cholesterol by an impressive 6 percent, according to the Mayo Clinic.
Not Healthy Foods
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Strictly limit, or avoid, foods known for increasing "bad" LDL cholesterol and decreasing "good" HDL cholesterol. The American Heart Association states that such foods include saturated and/or trans fats.
Foods containing animal products contain saturated fats. Included in this category are red meats such as beef, lamb and pork; organ meats; whole-fat dairy foods including butter and egg yolks; deep-fried foods and processed foods.
Trans fats are found in foods containing shortening and partially hydrogenated oils. Commercially prepared baked goods commonly contain these harmful fats.
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Heart Healthy Snacks
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Eat snacks that lower cholesterol. A handful of pistachios, walnuts, almonds or hazelnuts contain a wealth of antioxidants and have cholesterol-lowering properties, according to the Mayo Clinic. Have a half cup of granola instead of a candy bar. Enjoy some celery sticks filled with almond butter. Munch on whole-oats cereals such as Cheerios.
Healthy Cooking Methods
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The best diet to lower cholesterol must include healthy preparation methods, according to the American Heart Association. Healthy methods include steaming, poaching, grilling and baking (without excessive oils). You can eat all the heart-healthy foods you want, but if they are prepared in an unhealthy way, you will be defeating your purpose.
Portion Control
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Include portion control as part of the Heart Healthy Diet to lower cholesterol. You need to be concerned about how much you are eating to monitor your calorie, cholesterol and nutritional intake, according to the USDA and the American Heart Association. For instance, a serving of protein is 3 ounces, which is equivalent to the size of a deck of cards.
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