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Eating more foods that lower cholesterol is one of the best ways to ensure long-term cardiovascular health. High cholesterol has many negative effects, including high blood pressure and increased risk of life-threatening heart disease.
If you are someone with unhealthy eating habits and you switch to a foods low in saturated fats, you can decrease your cholesterol by twenty-five percent or even more. Luckily there are many foods that can lower your overall high blood pressure high cholesterol levels, and help lead to a healthier heart.
Possible the best start to your day for better heart health and lower cholesterol is to eat a bowl of oatmeal. Oatmeal is among the foods highest in soluble fiber, one of the best cholesterol-fighting nutrients in foods.
With one servicing of oatmeal providing two grams of soluble fiber.
Add some nuts and/or berries and not only will the oatmeal be more tasty, but the additional ingredients provide their own cholesterol reducing punch.
In a similar manner other whole grains, like whole wheat bread, barley or brown rice, can have similar effects due to their high soluble fiber contents.
To pump up your oatmeal even more try adding fruits for added flavor and texture. All fruits contain fiber to some extent and can go a long way toward making bland oatmeal taste good.
Especially healthy are fruits like apples, grapes, berries and citrus fruits that contain pectin, a soluble fiber. Nuts can also be a great addition. High in omega-3 fatty acids, which prevent cholesterol from attaching itself to arterial walls.
Nuts are one of the most effective and tastiest foods that lower cholesterol.
You've been told since childhood to "eat your vegetables" and for good reason. Nearly every common vegetable has significant cholesterol lowering properties, so eat more of your favorite vegetables and you should see results.
Soluble fiber is again the hero, especially in okra and eggplant. Spinach has fiber, sure, but also contains another cholesterol lowering constituent, lutein, which is a yellow pigment found in all dark green, leafy vegetables and also in egg yolks.
Lutein makes it more difficult for cholesterol to bind to your artery walls and so prevents clogging.
Whichever is your vegetable of choice, one of the healthiest preparations is to saute in olive oil. Olive oil, and its allies canola, sunflower oil and safflower oil, are high in monounsaturated fatty acids which can lower LDL cholesterol and even help you get rid of that pesky belly fat.
Furthermore, these oils are high in antioxidants that can raise good HDL cholesterol. Extra-virgin olive oil is the highest in antioxidants. But, be careful when using it for sauteing, since it also has a lower smoke point than other oils.
One of the most versatile foods, and one of the highest in soluble fiber are beans, lentils, and other legumes. They are easy to prepare, can be combined with many other cholesterol lowering foods like vegetables and whole grains, and are hearty and leave a sense of fullness for longer than other foods.
They can be made into soups (such as split pea soup or Cuban black bean soup), pureed into a paste like hummus, or served on their own as a side dish. Whatever your taste, there is a way to incorporate beans and legumes into your diet.
There is a wide variety of foods that lower cholesterol available, and many are foods you probably already eat and enjoy.
Just eat these foods a little more often and reduce the amount of foods that raise your cholesterol, like fatty red meats, and you will enjoy a healthier heart.
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