Foods That Lower Cholesterol

• Oats:

Oatmeal is an excellent food that lowers bad cholesterol. Oat bran and oat meal are good sources of soluble fiber that reduces bad Low density cholesterol, without reducing good high density cholesterol. You can take five to ten grams of soluble fiber in a day to keep the cholesterol problems at bay. A bowl of oatmeal contains three grams of soluble fiber. Taking a cup of oatmeal in every morning helps to start your day in the right manner.

Fish is an excellent low fat food. It is rich in protein and omega fatty acids, which are known for reducing bad cholesterol. If you are a non vegetarian, you can include fish like salmon, herring, sardines and mackerel in your daily diet. Omega fatty acids are good for the health of your heart. They reduce the risk of blood clots and blood pressure. It is important that you should not fry the fish to eat. Instead, prepare it with less oil, to get the entire health benefits. Canned fish that is not packed in oil are very low in fat and helps to reduce cholesterol. If you are a vegetarian, you can take omega 3 or fish oil supplement to lower cholesterol.

• Nuts:

Nuts are great foods that lower cholesterol. Almonds, peanuts, walnuts and pecans are rich in fiber, antioxidants and phytonutrients.

• Olives and olive oil:

Olives are high in calories, but they contain monounsaturated fats, vitamin E, fiber and copper. You can take them with scrambled eggs, salads and baked vegetables. Olive oil has the ability to reduce your bad cholesterol, without disturbing good cholesterol. It is advisable to take two tablespoons of olive oil to obtain several health benefits. You can use olive oil as an alternative to butter and other oils.

• Black soybeans:

Black soybeans are excellent foods that lower cholesterol. Researches show that black soybeans prevent obesity and type 2 diabetes. Taking black soybeans regularly can help to reduce bad cholesterol by 25%. Soybeans are great alternatives to animal products as well.

• Pomegranates:

Pomegranate juice is proved to be beneficial in reducing cholesterol plaque buildup.

• Fortified foods:

Foods that are fortifies with plant sterols can help your body to block the absorption of bad cholesterol. Orange juices and yogurt are now available with plant sterols, which can lower cholesterol by 10%.

• Garlic:

Garlic is one of the most important foods that help in reducing LDL cholesterol. It also increases the HDL cholesterol level.

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