Natural Ways to Reduce Cholesterol

Cholesterol is a fatty substance normally produced by the liver and found in our blood. It can become a problem when there is too much of it in the blood.

Low density lipoprotein (LDL) cholesterol - this is known as the 'bad' cholesterol because it contributes to heart disease by sticking to and narrowing blood vessels.

High density lipoprotein (HDL) cholesterol - this is known as the 'good' cholesterol because it helps protect against heart disease.

Triglycerides

Triglycerides are a type of fat. When you eat, your body converts the calories it doesn't need into triglycerides. These triglycerides are stored in your fat cells. Triglycerides are released for energy between meals. If you eat more calories than you burn, you may have high triglyceride levels

Eating healthy foods as part of a well-balanced diet will help keep your blood cholesterol in check. A diet low in saturated fat, cholesterol, and total fat helps to fight high cholesterol. Here are some of the foods I now include in my diet (post heart attack) to keep my blood levels healthy, and some natural ways to reduce cholesterol.

Oats

Oats and oat bran are rich in soluble fibre, a type of fibre which lowers the bad LDL cholesterol without lowering the good HDL cholesterol. So eat oat bran and rolled oats.

How much? Five to 10 grams of soluble fibre a day can decrease LDL cholesterol by about 5 percent. One bowl of oatmeal contains about 3 grams of soluble fibre. Include other soluble-fiber-rich foods such as psyllium, apples, kidney beans, pears and barley.

Fish

Fish is a good source of protein and omega 3 Fatty Acids which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.

How much? It is recommended that you eat eating at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring.

Nuts

Nuts are rich in fibre, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.

How much? The best nuts to eat for improving health are almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts. Eat about a handful a day (40g). Nuts may also reduce your risk of heart disease.

Foods fortifed with Plant Sterols

Plant Sterols are substances naturally found in plant to have the ability to block cholesterol absorption. Studies showed that eating two servings of sterols-fortified foods daily result in a drop in LDL cholesterol levels.

How much?. You can find plant sterols in fortified foods such as margarine, cereal, yoghurt and milk.Most sterols-fortified foods contain at least 1 gram of plant sterols per serving. So you should aim for 2 to 3 servings per day.

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