Diets in Review - Find the Right Diet for You

Top 5 Foods to Lower Cholesterol

woman making healthy lunchOur bodies naturally produce cholesterol. The amount is dependent on genetics. It’s not inherently bad. You need cholesterol for various bodily functions. However, too much cholesterol can be unhealthy. The American Heart Association established a range for your daily intake:

  • Less than 200 mg/dL is considered healthy.
  • 200 to 239 mg/dL is borderline high cholesterol.
  • 240 mg/dL and above is an unhealthy cholesterol level.

Many of our favorite foods contribute to high cholesterol. But there are some foods that can lower your cholesterol levels. Here are the top five as recommended by the Mayo Clinic:

1. Oatmeal and Oat Bran
Fiber is a key component in the fight against high cholesterol. Oatmeal contains soluble fiber, which lowers your LDL cholesterol, also known as the “bad” cholesterol.

2. Walnuts and Almonds
Walnuts and almonds are rich in polyunsaturated fatty acids, which help lower cholesterol levels.

3. Fish and Omega-3 Fatty Acids
Fatty fish like salmon, mackerel, and albacore tuna have omega-3 fatty acids that help your heart in many ways, including lowering cholesterol.

4. Olive Oil
This Mediterranean dietary favorite contains antioxidants that lower LDL cholesterol. The Food and Drug Administration recommends about two tablespoons of olive oil a day.

5. Foods Fortified with Plant Sterols or Stanols
Sterols or stanols are substances that are in plants that help block the absorption of cholesterol. Now, foods are fortified with sterols or stanols, including margarines, orange juice and yogurt drinks. You find the substances naturally in fruits, vegetables, nuts, seeds, and legumes.

These are just some of foods that can counteract the cholesterol produced by your body or eaten on a daily basis. Incorporate them into a balanced diet and you can enjoy foods like eggs and beef in moderation without guilt or worry of damaging your health.

Also Read:

(via: Mayo Clinic)

August 18th, 2009

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(Page 1 of 1, 16 total comments)

twingel

useful and informative.... it helps and guide to have a healthier choice of food and lifestyle.

posted Apr 5th, 2010 7:04 am


Andrews K. Ali

helpful article

posted Mar 4th, 2010 3:07 am


unnikrishnan

very good article. Helpful for those who want to maintain good health

posted Mar 1st, 2010 9:15 am


Roy...I know this sounds crazy, but find a Shaman who has studied under The Four Winds Society or the Healing The Light Body School. You'd be surprised how many physical ailments are traced to problems in your Life Energy Field.

posted Feb 26th, 2010 8:26 pm


Sadegh

I am a diabetic, waiting for more info at this time.
Tks.

posted Feb 14th, 2010 1:58 am


mary e brumley

Thank you for this kind of information. You are brief and to the point. I , too, would like information concerning diet changes that could help high blood pressure. My blood pressure is only high sometimes, so I dislike taking medication all the time.

posted Feb 13th, 2010 9:23 pm


torry

i love healthy diet.

posted Feb 13th, 2010 9:01 pm


Lisa

my mom is thin watches her diet, cholesterol is still high, My Dads was normal low but his arteries were still blocked, So my cholestrol is good but I still try to watch my diet.

posted Feb 13th, 2010 6:23 pm


Roy

I like to exercise. I like to do cardio and free weights amoung others. However, I injured my lower back a long time ago and did the chiropractic, spinal decompression and recently physical therapies and they all worked temporarily. I don't want to go under the knife operation! Is there any exercise and or treatment I can do to get rid of this pain?

PS. I don't know what it feels like at age 25 years pain free, but would like to feel that.

posted Feb 13th, 2010 6:16 pm


mohanraj.P.

helpful article

posted Feb 13th, 2010 9:07 am


DR ATUL

good tip to have protection from killing or morbid disease & treatment is expensive too.which are also

posted Feb 13th, 2010 6:42 am


suzan

Sandy, I sure know what you mean. I too unfortunately have out of control cholesterol readings no matter what meds I have taken and diets I have been on. I wish they would find a breakthru in meds or diet that would solve this problem once and for all. One thing I have really been thinking of is the Meterranium (can't think of how to spell it right now), diet. It sure seems like you find very few true Italians who eat their native diets and have very low heart disease levels. Might be all the olive oil..I do use it alot but haven't used 2 tbsp a day on just myself..Might be worth a try Sandy, I know I will be doing it. Good luck..

posted Feb 13th, 2010 1:53 am


JR

All the above are excellent sugestions, one thing I have to add is that eating salmon more than 2 times a week is a potential risk cause of the mercury levels on most fish, try supplementation

posted Feb 13th, 2010 12:15 am


D Din

very helpful

posted Feb 12th, 2010 10:25 pm


jonathan A. Limoico

I would like to know how to do proper diet to prevent high blood pressure to attacked.

posted Jan 31st, 2010 6:53 am


Sandy Roethler

I enjoyed reading waht you have to say, however how about us people that have the problem of the body just plan making to much cholesterol? Something that we have faught all our adult lives- taking the medications-eating like they tell and still have cholesterol of 500+? I feel like if I didn't just start this venture then there really is any hope for us. Right ?Wrong?

posted Aug 20th, 2009 12:54 am



   
 

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