Foods for Lower Cholesterol
Table of Contents
Eat Foods High in Soluble and Dietary Fiber
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
Apples
Refreshing, crisp, and full of soluble fiber that will help fill you up while keeping cholesterol down.
Whole grains
Whole wheat pasta, whole grain bread, and brown rice are all great options. Bored with rice? Try barley instead.
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
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.
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.
Eat Foods Rich in Omega-3's
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
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.
Ground Flaxseed
Sprinkle on cereals and salads or even add to your coffee.
Eat Healthy Fats
Olive Oil
This oil has the good fat! ;Substitute ;olive oil for canola, corn oil and butter.
Avocados
Rich in monosaturated fat, this green fruit has been shown to raise "good" HDL's.
Sunflower seeds
Olives
Unsalted nuts and Nut Butters
Use in moderation! Try 1-2 Tablespoons of almond butter on whole-grain toast or with an apple.
Include these flavor boosters
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.
Cinnamon
Even just 1 tsp a day can help decrease LDL. Add to oatmeal, coffee, or baked goods.
Ginger
This zesty spice can also help relieve an upset stomach and ;nausea.
Tumeric
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Presented by:
Lauren Meir
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