It's simple and common sense. Foods that lower cholesterol
are those that do not contain high amount of saturated fat
. (In case you're not familiar, saturated fat is Bad. Avoid it). Fruits and Vegetables? Yes. They are foods that lower cholesterol.
There are varying degrees regarding the food that you can consume. For example there are cholesterol free foods that you can eat as much as you want.
One of cholesterol reducing foods is extra virgin olive oil. It increases HDL cholesterol (the good kind) that results in the cleaning of arteries from build up plaque. The net result is lower cholesterol level. I believe that extra virgin olive oil and vegetables are probably the best natural foods that lower cholesterol.
It is recommended that you eat high fiber food items like green leafy vegetables and green salads. They should form an essential part of your daily menu.
At the same time try to eat whole wheat bread as compared to refined flour bread. Plus whole grams and pulses are preferable to polished ones. Sprouted or raw should be taken frequently.
Start off the morning with oat cereal or any cereals containing flaxseed or psyllium (soluble fibre) or whole grain cereals (folic acid
, vitamin E
, vitamin B6).
For snacks choose fruits: currants, grapes, strawberries, blackberries, raspberries, including their seeds (vitamin C
, carotenoids and ellagic acid); citrus fruits (vitamin C, folic acid and soluble fibre) and apples (vitamin C and soluble fibre).
Replace animal fats with small quantities of nuts, especially pecans and walnuts, and olives (mono-unsaturated fats); seeds (lignans) and soy nuts (genistein). All these fatty foods contain Vitamin E.
For lunch make legume dishes, dried beans, peas and lentils in tasty and hearty soups, stews and salads (soluble fibre folic acid, phytochemicals, vitamins A, C and E, beta carotene
, carotenoids and isoflavonoids with a synergistic effect between vitamins C and E); add corn (soluble fibre and stanol esters). Add all types of vegetables as you desire.
You can also experiment with soybean dishes (genistein, fiber, unsaturated fats, B vitamins
and stanol esters). Soybean has become popular and you'll find a wide variety of soy products on your supermarket shelves. As well, many recipes using soybean are appearing in books, newspapers and magazines.
Make sure you include whole wheat bread in your diet (stanol esters).
Lean meats and chicken (Vitamin B6, B12).
Fish such as salmon, swordfish, tuna and trout (omega 3 fatty acids).
Use canola and olive oils and margarines made from these oils (unsaturated fats) in small quantities.
List of foods that lower cholesterol.
Below is a list of foods that lower cholesterol. You can use this list of cholesterol reducing foods as a guide when eating and should consider having a majority of these foods that lower cholesterol in your home.
- Oat cereal
- Cereals containing flaxseed or psyllium
- Whole grain cereals
- All types of fruits, especially currants, grapes, strawberries, blackberries, raspberries, citrus fruits, apples.
- Pecan nuts, walnuts, olives, soy nuts
- Dried or canned beans, peas and lentils
- Corn, fresh, frozen or canned
- Soybean products
- Whole wheat bread
- All vegetables, especially onion, watercress, leeks, spinach, carrots, artichokes, avocado, broccoli, kale Brussels sprouts and cauliflower
- A variety of flavourings, herbs and spices, especially fresh garlic
- Lean meats and chicken.
- Salmon, swordfish, tuna and trout
- Canola and olive oils and margarines made from these oils.
In case your cholesterol is still higher, despite eating low cholesterol foods, then you probably need another solution.