Foods for Lower Cholesterol
4.8/5 with 105 votes
Table of Contents
Introduction
Cholesterol is a waxy substance which is made in the body by the liver but is also found in some foods. It plays a vital role in how every cell works and is also needed to make Vitamin D, some hormones and bile for digestion. However, too much cholesterol in the blood can increase your risk of getting heart and circulatory diseases. This checklist helps you to lower your cholesterol.
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Toggle Eat Foods High in Soluble and Dietary Fiber status
Eat Foods High in Soluble and Dietary Fiber
Toggle Oatmeal, oat bran, and high-fiber cereals status
Oatmeal, oat bran, and high-fiber cereals
Say yes to ;soluble ;fiber! Filling and delicious, oatmeal is a great way to start your day. Make sure it's whole oats and not instant or quick-cooking! Mix it up! Try it with plain yogurt or skim milk. Add berr
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Apples
Refreshing, crisp, and full of soluble fiber that will help fill you up while keeping cholesterol down.
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Whole grains
Whole wheat pasta, whole grain bread, and brown rice are all great options. Bored with rice? Try barley instead.
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Beans
Also high in soluble fiber, eating just a cup of beans per day can help lower cholesterol. Eat at least four times a week for best results. Best beans are chickpeas, navy beans, lentils and black beans. Add to soups, chili's and salads to add bulk
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Blueberries
Rich in antioxidants and vitamins, blueberries are a sweet and healthy topping alternative to yogurts and cereals. Or eat them alone as a natural sweet treat.
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Soy Products
Soy milk, tofu, and soya beans are best. Be wary of certain soya products like those found in cereal's or soy meats - they can be overly processed and lacking in nutritional value.
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Eat Foods Rich in Omega-3's
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Fish
Full of Omega-3's, fish is a great meat substitute that has less fat and more health benefits. Salmon is one of the best fish-fare options, but trout, ;mackerel, herring, tuna and halibut are also great. If you don't like fish, you can try a supple
Toggle Walnuts and Almonds status
Walnuts and Almonds
Unsalted, plain nuts can help reduce blood cholesterol, while jazzing up everything from salads to cereals. All nuts are high in calories, though, so eating a handful a day (or sprinkling on your favorite dishes) should suffice.
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Ground Flaxseed
Sprinkle on cereals and salads or even add to your coffee.
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Eat Healthy Fats
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Olive Oil
This oil has the good fat! ;Substitute ;olive oil for canola, corn oil and butter.
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Avocados
Rich in monosaturated fat, this green fruit has been shown to raise "good" HDL's.
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Sunflower seeds
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Olives
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Unsalted nuts and Nut Butters
Use in moderation! Try 1-2 Tablespoons of almond butter on whole-grain toast or with an apple.
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Include these flavor boosters
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Garlic
Mince or dice fresh garlic, and add to your favorite dishes. The breath is worth the benefits! Not a fan? Ask your doctor about the best garlic supplements.
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Cinnamon
Even just 1 tsp a day can help decrease LDL. Add to oatmeal, coffee, or baked goods.
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Ginger
This zesty spice can also help relieve an upset stomach and ;nausea.
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Tumeric
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Presented by:
Lauren Meir
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Details
Do you have high cholesterol? Getting healthy naturally isn't as hard as you might think. By simply making better food choices, you can improve your health and decrease your risk. Lower your cholesterol naturally by including these healthy alternatives in your daily diet.
Who it's for
This Foods for Lower Cholesterol is for anyone who wants a simple, practical way to get things done without missing steps.
- Avoid forgetting - keep all your Foods for Lower Cholesterol essentials in one place (external memory)
- Save time - start from a proven Foods for Lower Cholesterol structure instead of a blank page
- Stay on track - track progress, come back later, and keep momentum
- Coordinate with others - share the list and divide responsibilities
- Learn the process - follow the steps in a sensible order, even if it's your first time
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How to use this Foods for Lower Cholesterol
- Save Foods for Lower Cholesterol to your free Checklist account so your progress is saved and synced across devices.
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- Work through the list: check items off as you go, and set reminders for time-sensitive steps.
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Scores 4.80 with 105 votes