Healthy Diets - List of Low Cholesterol Foods

There is no doubt that taking food low in cholesterol can reduce one's LDL levels. The list of such foods is endless. Fresh fruits and vegetables for example should be served as many as five times in a day. This is because they are rich in soluble fiber which has been noted to reduce the LDL levels. The most recommended fruits and vegetables are citrus, apples, carrots, apricots, berries, cabbage, sweet potatoes and Brussels sprouts.

Legumes such as beans are equally helpful, given they contain soluble fiber. In fact, increasing your total daily diet by about 4 ounces or ? cup of kidney beans black beans, lima beans or even dried beans may serve to reduce your cholesterol levels. As such, it is always advisable to change our diets which in most cases are characterized by meat that is full of fats, with something else different which is apparently is healthy.

On their part margarines that contains stanols esters and plant sterols are good inhibitors of fat absorption in the small intestines. They cut LDL levels by a whooping 10%! The two recommended margarines are Benecol and Take Control. Just like margarines, nuts are another cholesterol reducing food. They not only lower the LDL levels but also prevent the absorption of fats in the small intestines. Nonetheless, we should not overindulge in them as they contain a lot of calories. All the same when taken as a substitute of meat they can play a core role. A rule of thumb is that, the unsalted ones kills two birds with a single stone as they also keep sodium levels at check.

Another good source of soluble fiber is oats. At least 1 ? cups of oatmeal or 3 cups of dry oats can gain tremendous achievements in cutting down the LDL levels in our bodies. Rice bran and barley equally achieves this. On the other hand, taking about 2 cups of soy milk or 4 ounces of tofu gives us a commanding effect in maintaining the normal range of cholesterol levels. Hence it is advisable to use soy instead of animal proteins particularly for those who suffer from arthritis.

Cooking with vegetable oils such as olive (extra virgin, cold pressed), canola, peanut, corn, and soy reduces our LDL levels. Since it is a fact that fish reduces our LDL levels we should take them at least two times a week. Garlic, especially when taken in large quantities can be an equally relieving ingredient.

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