Best Foods for Lowering Cholesterol

Though many of the foods you eat can give you high cholesterol, there are also quite a number of foods that are good for lowering cholesterol. People are able to lower their cholesterol through their diet in two ways: first is to eat foods that are able to lower their LDL or bad cholesterol, and second is to avoid or start cutting back on foods that increase their LDL.

Foods that Lower LDL (The "Good" Foods)

Many kinds of food are effective in lowering your cholesterol level in different ways. Soluble fiber, which is found in oatmeal, barley, beans and other whole grain foods, binds cholesterol in the digestive system and eliminates them from the body. Beans are a really good source of soluble fiber and can keep you feeling full a lot longer-it's a great food for people who want to lose weight.

Foods high in polyunsaturated fats lower your LDL directly. These fats are "good" fats found in omega 3 fatty acids from most fishes, and also in different kinds of nuts like peanuts, almonds and pistachio.

Other foods that are good in lowering cholesterol are those fortified with plant sterols and stanols, which block your body's absorption of cholesterol. Examples of these foods are margarine, orange juice, granola bars and even chocolate. Check the label to see if the foods you are eating are fortified with this substance.

Foods that Increase LDL (The "Bad" Foods)

There are also many foods that increase your LDL, and these are foods you should avoid so you can lower your blood cholesterol level.

Red meat, dairy products, eggs, coconut and palm oils all contain saturated fat, which raise your LDL. It is really best to cut back on your intake of these foods to maintain a healthy heart. What you should do is look for healthy alternatives like going for lean meat, low-fat or fat-free milk, and using olive oil instead of coconut and palm oils.

Trans fat is another "bad" fat that boosts your LDL and so you should lower your intake of foods that contain it. It is recommended that you should not ingest more than 2 grams of trans fat every day. Many commercially packaged foods contain trans fat, as well as many foods served in restaurants and fast food chains.

Other Considerations

In addition to changing your diet, you should also maintain a healthy weight and strive to do at least 30 minutes of physical activity every day to maintain a good cholesterol level. Cutting back or quitting your bad habits like smoking and tobacco use is also helpful in lowering your bad cholesterol. Stress is also an instigator, as people who are stressed tend to eat more and gain weight. It is best to talk to your health care practitioner on other things you can do to adequately lower your cholesterol level.

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