Try These Foods for High Cholesterol

Yes, a few simple tweaks in your diet everyday can go a long way in improving your overall health. Try including these foods for high cholesterol and delight on all the health benefits you can enjoy:

1. High-fiber foods like oats.

Oatmeal and oat bran contains high amounts of soluble fiber. The soluble fiber richly found in oats and vegetables can attach to low-density lipoproteins (LDLs, also known as "bad" cholesterol) in the blood to promote good cardiovascular health. Soluble fibers are also found richly in leafy vegetables such as spinach, fruits like apples and prunes, legumes and kidney beans. Some doctors recommend that people should take in 5-10 grams or more of soluble fiber a day to potentially help decrease LDL and total cholesterol levels.

2. Foods rich in omega-3 fatty acids, especially fish and fish oil.

Fish, especially halibut, salmon, tuna, herring, and mackerel are rich in omega-3 fatty acids, which are being studied for their potential to help promote already existing healthy cholesterol levels. Two servings of fish every week are thought to be a good amount. Try grilling or baking the fish to avoid unwanted saturated fats. Also, many people are taking omega 3 supplements such as fish oils. These can be a good alternative if you dislike eating fish or if you are concerned about mercury levels in fish.

3. Lots of nuts.

Nuts are another family of foods that may have the potential to help promote already existing healthy cholesterol levels. (almonds, walnut, macadamia, pecans, peanuts and others). They are rich in polyunsaturated fatty acids that help promote healthy, smooth blood vessels and healthy circulation. Eating about a handful (about 40 grams) a day of nuts is believed by many to have the potential to help promote a healthy heart. Consider though that nuts are high in calories, so try not to eat too much and avoid those that are salted or coated with sugar.

4. Foods with plant sterols and stanols.

Sterols and stanols found in plants, especially vegetables, are highly regarded for their potential to help lessen the absorption of cholesterol. Many foods available in the market today (yogurt drinks, margarines, orange juice, etc.) are fortified with stanols and sterols for this very reason. Studies suggest that intake of at least 2 grams of these compounds a day may have the potential to help promote already existing healthy cholesterol levels.

5. Olive oil.

This so-called "super oil" is believed by many to do wonders to help support existing healthy cholesterol levels as well. Olive oil contains a mixture of antioxidants that are thought to help promote heart health. Intake of 2 tablespoons (approximately 20 grams) a day of olive oil as substitute for other fats can be a healthy lifestyle choice.

Nature has provided us with an abundant supply of foods for high cholesterol. If you would like to eat right to support heart health, make sure to add these five types of food into your diet everyday, get plenty of exercise, and consult your doctor about diet and fitness. Also ask your doctor if you might want to try taking fish oil as part of your overall health plan.

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