Some foods are known to raise cholesterol. Some are known to lower cholesterol. Replace the bad foods with the good foods. It’s like killing two birds with one stone. Most of us know unhealthy food when we see it. But it’s not so obvious which foods are really good, especially when it comes to reducing cholesterol.
So here’s the list of the top 10 foods to lower cholesterol. Most lists like this are very similar, which means they’re probably accurate as well.
1. Dark Chocolate
This is a good choice because it tastes great and helps lower your cholesterol. How does dark chocolate do this? It contains flavonols which contain antioxidant and anti-inflammatory properties. Use chocolate that contains at least 70% cocoa.
2. Almonds and Walnuts and Pistachios
These nuts contain unsaturated fat which is the good kind of fat. Unsaturated fat helps lower bad (LDL) cholesterol and raise good (HDL) cholesterol. It also makes LDL less likely to oxidize which is a process that harms the arteries. Numerous studies report a reduction in cholesterol with the consumption of these nuts.
3. Olive Oil
Another food that contains unsaturated fat which, as mentioned above, helps reduce bad cholesterol and raise good cholesterol. You can use olive oil as a replacement for butter when frying foods. It tastes good too!
4. Oatmeal
Another great tasting food especially if you add some blueberries or other favorite fruit. I have a small bowl of oatmeal almost every morning, topped with blueberries, brown sugar, and skim milk. Oatmeal is a fantastic source of soluble fiber which helps prevent cholesterol from being absorbed into the bloodstream.
5. Blueberries
I’ve already mentioned blueberries. Why are blueberries so nutritious? They are high in vitamin C and dietary fiber. They also contain antioxidants called polyphenols. Blueberries contain pterostilbene which is believed to lower cholesterol. Another super healthy food that tastes great!
6. Avocado
Avocado’s are high in unsaturated fat. But, according to the Canadian Medical Association Journal, Dec. 14, 2010 the monounsaturated fats in avocados help lower serum lipids, including LDL cholesterol. I have heard people say that they dramatically lowered their cholesterol level by eating an avocado every week, over a period of less than one year. I’m talking like 20 to 30 percent lower. This must be a powerfully nutritious food.
We’ve used avocado in recipes such as lasagna and soup. And of course Guacamole is made up mostly of Avocado.
7. Tomatoes
Tomatoes contain lycopene which may help lower cholesterol. Lycopene inhibits the bad cholesterol (LDL) and breaks it down making it less harmful. Tomato sauce or fresh tomatoes will provide the Lycopene benefit!
8. Flaxseed or flaxseed oil
You can buy flax seed ground or as whole seeds. It can be used in baking or for sprinkling on top of salads and other foods. We’ve used it to make banana bread and it tastes great!
9. Garlic
Another food that tastes good and is very healthy. Use it with salads, soups, and sandwiches. It’s most healthy in it’s raw form.
10. Spinach
Spinach is full of fiber and lutein which can reduce bad (LDL) cholesterol. Lutein may also help prevent heart disease because it contains anti-inflammatory and antioxidant properties.
Every one of these foods is nutritious and may help lower cholesterol. Now that you know what these foods are you have to take action and consume these foods in place of bad foods. Make it your routine to use these foods and you’ll very likely see the benefit from it.
I’m in the process of changing my diet to include all of the foods listed above. I’m happy to say that the change has been pretty easy. I’ve discovered that healthy foods taste just as good, or better, than unhealthy foods.
Read more about what I’m doing to lower my cholesterol on my blog at: Cholesterol Story
Are vitamin supplements necessary to help lower your risk of heart disease? Read my article about vitamin supplements.
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