It's simple and common sense. Foods that lower cholesterol naturally are those that do not contain high amount of saturated fat. (In case you're not familiar, saturated fat is Bad. Avoid it).
Below you will find what natural low cholesterol foods you can eat for breakfast, lunch, dinner and snacks. Plus there's a list of 14 plus of foods to lower cholesterol. Plus there's a video that will also show you in details about foods that lower cholesterol naturally.
One of cholesterol reducing foods that I really use a lot is extra virgin olive oil. It increases HDL/good cholesterol 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.
You can springle olive oil in salads and add some salt or cheese. Or you can actually use it for cooking especially baking. You want to avoid some of heavy oils like palm oil.
Olive oil is used a lot in the Mediterranian (think Italy, Greece, Spain etc), and research has shown that people there have a lower incidence of heart disease. Olive oil consumption may be one of the reasons.
Next 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 and not refined flour bread.
Want to have a more detailed list of foods that lower cholesterol? Well, have a look at a typical recipe in a day of foods that lower cholesterol.
When I used a very strict diet and exercise program, plus took some herbs - things improved and went down to 228, from 270ish. Click here to find out how.
Morning Low Cholesterol Foods
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).
Foods that Lower cholesterol Naturally for Snacks
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.
Foods that Lower Cholesterol Naturally for Lunch & Dinner
For lunch or dinner make legume dishes, dried beans, peas and lentils in tasty and hearty soups, stews and salads
These foods mainly contains soluble fibre, phytochemicals, folic acid, 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 Naturally.
Below is a list of foods that lower cholesterol naturally. 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
- Pecan nuts, walnuts, olives, soy nuts
- Dried or canned beans, peas and lentils
- Corn, fresh, frozen or canned
- Soybean products
- Whole wheat bread
- All types of fruits, especially currants, grapes, strawberries, blackberries, raspberries, citrus fruits, apples.
- Canola and olive oils and margarines made from these oils.
- 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
There are times however when your cholesterol is 'blasting through' - it is too high and even though you can lower it with the proper low cholesterol foods, it is not enough to bring it within the desired range. In such cases you have 2 options:
Use Cholesterol Drugs or Cholesterol Supplements
The big difference is that drugs have side effects, but supplements don't. Personally apart from foods, I use a cholesterol lowering supplement -CholesLo. It helped to lower my cholesterol by 58 points in 2 months.
Finally go thru the comments below from other visitors and do make your comments.
All the Best
All About Lowering Cholesterol
P.S. You've come to the end of this article, but there's more to know about cholesterol foods. Check out more details about other foods that lower cholesterol naturally here.
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