Lowering Cholesterol Foods

Today many people suffer with high cholesterol even though it can be quite easy to lower ones blood cholesterol with a change of diet. Making the right changes can have dramatic effects on cholesterol levels and improve your over all heart health.

The best happinesslifetime.com cholesterol lowering foods are the ones high in soluble fiber. The American Heart Association recommends the eating of fruits and vegetables high in soluble fiber which has been shown to lower blood cholesterol. Fiber is that portion of plants that your body cannot digest. It is classified as soluble and insoluble. Insoluble fiber has little effect on blood cholesterol, but is good for maintaining proper bowel functioning.

Many soluble-fiber foods are able to collect cholesterol from food in the intestine. In this manner the cholesterol is eliminated before it can get in the bloodstream and make it way to the liver for processing.

The non cholesterol-lowering foods are typically foods such as shellfish, full fat dairy and red meats like fatty pork and beef. These animal-derived foods should only be eaten in moderation, if at all.

Foods to Help Lower Cholesterol

With the proper diet, most people can reduce cholesterol without the aid of medication. The following is a listing of foods that should be in that diet.

Fruit

Fruit lowers cholesterol via its high fiber content. However fruits are high in natural sugars and as a result this may lead to cravings. If you are in the midst of a serious cholesterol lowering diet, this can cause some discomfort. Look for fruits that are low in sugar content.

Vegetables

Vegetables contain high levels of dietary fiber. Green leafy vegetables such as spinach and broccoli are very effective in lowering cholesterol.

Vegetables are also low in calories which aids in regulating and balancing metabolism and cholesterol levels. They are a good source of minerals and vitamins such as vitamin B, C, E & K.

Nuts

Nuts contain high contents of fiber as well as plant sterols which are both effective for reducing the amount of cholesterol absorbed into the bloodstream. Nuts are high in calories - only eat a handful a day. Coconut is the highest in saturated fat - severely limit or avoid it.

The fat contained in nuts is also beneficial for cholesterol levels due it containing high levels of omega-3 fatty acids instead of 'bad' fats. Omega-3 has long been applauded for lowering cholesterol levels.

Seeds such as flax seed also have a significant impact on lowering readings.

Nuts and seeds also play a part in regulating metabolism and in weight management as they contain very low calories.

Whole grain foods

Oats, whole wheat and any other whole-grain foods contain high levels of fiber. Whole grains take longer for the body to process, so you spend less time being hungry.

Lean meat

Turkey, chicken or any other lean meat is important for lower cholesterol readings. When included in an overall diet comprising high fiber they are able to conquer bad cholesterol while regulating metabolism. Remember only 4 ounce portions of meat.

Fish

Salmon and tuna are two fish that contain high levels of omega-3 fatty acids. Fatty acids are responsible for balancing cholesterol.

Beans

Beans are loaded with vitamins and fiber yet contain low calories. Not only are they able to regulate metabolism, but they are very effective at lowering cholesterol levels.

The best way to lower cholesterol

While medication is an effective tool for lowering and maintaining cholesterol levels many people may suffer serious side effects. This leaves diet as a viable option. The aim of changing diet is to eliminate foods that contain saturated fats and are high in cholesterol, and substituting fresh fruits and vegetables.

The basics of the new diet should include a combination of foods that contain little or no saturated fats, foods low in cholesterol, and happinesslifetime.com cholesterol lowering foods.

About the Author:
Tim Lazaro is an enthusiast of foods that naturally lower cholesterol. Visit Ways to Lower Your Cholesterol for more expert advice on the
waystoloweryourcholesterol.com/Cholesterol-Lowering-Foods.xhtml cholesterol lowering foods, lowering cholesterol with natural foods and exercise, and many other food tips you can use right now to quickly and safely lower your cholesterol and keep it low.