Managing and Controlling Cholesterol Levels Requires Learning About Foods Which Lower Cholesterol

Learning about the best choices of foods which lower cholesterol is very important, especially if you are trying to control your LDL and HDL. If you are trying to maintain or decrease your cholesterol levels an effective strategy would be to start with a healthy diet. However, if you are not knowledgeable about the right food choices you might not achieve your goal. When choosing to manage your levels through diet it is best to do a little research about which types of foods have an influence on lowering levels of cholesterol. You can start your list with the following foods.

First on the list are whole grains and oats. These are loaded with soluble fiber. The recommended daily intake of whole grains and oats is about 10 grams. According to several studies, people who follow a diet that is composed of whole grains have arterial walls which are more resistant to fatty deposits. This type of diet significantly slows down, if not totally prevents, the thickening of the arterial walls. A fruit that has a good amount of soluble fiber is apple. Eating apples daily can help draw out the bad cholesterol from the system and lower the risk of fatty deposits. The quercetin flavonoid component found in apples creates a kind of resistance that delays the accumulation of LDL (low density lipoprotein). Beans are also another type of food that is high on soluble fiber and vegetable protein. You can combine beans with brown rice, seeds, corn and wheat to create an excellent substitute for red meat which is high in saturated fat. Beans, like fish can serve as good alternatives to red meat so you are not deprived of Protein.

Make more dishes with garlic. Garlic is a common ingredient in many dishes. It contains the component allicin which is known to treat digestive disorders, kill bacteria and reduce the levels of LDL in the system.

If you are the type of person who likes to snack during the day or have dessert after each meal, choose healthier snacks and desserts like fruits. Grapes are good snack and dessert options. You can even take a small bag of grapes with you so you have something to snack on wherever you are. Take note, that the darker the color of the grape, the better it is. Flavonoids contained in grapes help lower LDL in your body.

Walnuts and almonds are another healthy snack option you can choose if you don't like to eat fruits. Because they are rich in polyunsaturated fatty acids, blood cholesterol is reduced significantly.

For dessert feel free to enjoy cinnamon. According to the Diabetes Care journal, half a teaspoon a day of cinnamon can help reduce blood sugar and total cholesterol levels. You can enjoy your dessert and the benefits it brings.

There is a wide selection of food you can choose from when planning to lower your cholesterol through your diet. You won't have a hard time looking for foods which lower cholesterol once you know just what to look for in your dishes.

Graham Player Ph.D. is a Bachelor of Science graduate with Doctoral Degree in Health Sciences. He is an internationally recognized author of several books, including "Control Your Cholesterol Naturally and Safely". To read more on the topic howlowercholesterollevels.com/foods-which-lower-cholesterol lower cholesterol and other guidance on controlling cholesterol levels visit our site howlowercholesterollevels.com howlowercholesterollevels.com/ and obtain a free 10-part mini-course.