If you are looking into lowering your cholesterol, you don’t need a fancy fad diet. You just need to learn what you can eat and omit in your meal plans. Try to lower your cholesterol with this diet.
High Fiber Foods
You have probably heard how oatmeal is a heart-healthy food. There is a reason for that. Oatmeal and other oat bran foods contain soluble fiber. This type of fiber reduces low-density lipoprotein (LDL). This is also called “bad” cholesterol.
The soluble fiber works by lowering the rate of absorption of cholesterol into your bloodstream. As little as 5 to 10 grams of fiber a day can help you decrease a total and LDL cholesterol levels.
Omega-3 Fatty Acids
Next, eat foods rich in omega-3 fatty acids. Omega-3s can reduce your blood pressure. It also can reduce the risk of you forming blood clots.
Omega-3 fatty acids can be found in a variety of fish. But, according to the Mayo Clinic, the ones that have the highest levels of omega-3s include sardines, mackerel, albacore tuna, lake trout, herring, halibut, and salmon.
Alternatively, if you don’t like fish all is not lost. You can also take omega-3 supplements, or receive small amounts from certain nuts and seeds. Flaxseed is one that contains omega-3 fatty acids.
Additionally, adding nuts to your diet can also improve your blood cholesterol levels. Nuts such as almonds and walnuts are rich in mono and polyunsaturated fatty acids. These are the “good” fats.
Try eating nuts like peanuts, hazelnuts, almonds, pistachios, and walnuts. Choose unsalted varieties without the sugar coating. A handful daily can help reduce the risk of heart disease.
Avocados are another food you should add to your diet to lower your cholesterol. Popular in many Mediterranean diets, and for a good reason. They are full of monounsaturated fatty acids (MUFAs). Studies have shown that adding one a day to your diet can help improve your LDL levels, especially if you’re obese or overweight.
Finally, to lower your cholesterol with this diet, you need to use common sense. Reduce or eliminate your consumption of trans fats like those found in processed foods. Reduce your saturated fat intake from meat and butter, and replace them with hearth-friendly options like fish and seed oils. And, when in doubt, read the labels.