For a List of Food That Lowers Cholesterol Keep Reading

To create a list of food that lower cholesterol levels, you need to look in the plant kingdom. While the essential fatty acids in fish and fish oils can help reduce total triglycerides or fats in the bloodstream, they probably won't have much of an effect on the good and bad HDL and LDL particles in the bloodstream.

HDLs and LDLs are the transport vehicles for fatty acids and cholesterols in the bloodstream. Since the bloodstream is composed mostly of water, the fats cannot mix with it. They must be carried through it. The body's cells, organs and tissues need fats and cholesterols for a number of purposes. They are used to create hormones, cellular membranes and as an energy source.

All animal fats, including those found in meats and dairy products, are a complex combination of triglycerides and cholesterols. The oils and fats found in plants, on the other hand, are cholesterol-free. They contain compounds called Phytosterols, which have been shown to reduce the number of LDL particles and raise HDL levels.

Not all vegetable oils contain Phytosterols. So, you have to be careful when you are creating a list of food that lower cholesterol levels. In addition, all foods should be consumed in moderation.

Too much of a good thing can be bad. Studies indicate that the healthiest diets for the heart and circulatory system, as well as overall health, are those that are low in total fat, high in fiber and rich in protein, low in simple carbs and sufficient, but not excessive in terms of calories.

It is also important to look at the combination of fatty acids in the oils. The ratio of omega-3s to omega-6s is of particular importance.

For example, corn oil does not belong on a list of food that lower cholesterol levels, even though it contains beta-sitosterol, one of the Phytosterols, because the omega-3 to 6 ratio is unhealthy. Both of the polyunsaturated fats are essential to human health, but they need to be consumed in a balanced ratio, at least as much as possible.

Ideally, the diet would contain no more than 4 times more 6s than 3s. Corn oils contain 40 times more 6s than 3s. This imbalance leads to inflammation in the body, which like high LDL levels, plays a role in heart disease.

While this is by no means a complete list of food that lower cholesterol, what follows are a few examples. Following the guidelines mentioned above, you should be able to develop a healthy eating pattern.

o Seeds-black cumin, pumpkin, cashew

o Soybeans, black beans, pinto beans and other legumes

o Grains-rice and oats

o Oils and fats-fish oil, rice bran oil, canola and olive

o Teas-black and green teas from camellia sinensis

Remember to avoid any foods containing trans-fatty acids or partially hydrogenated vegetable oils. They clog the arteries faster than anything.

Once you have your list of food that lower cholesterol levels, you can add some good dietary supplements like fish oil, policosanol, bet-sitosterol, Theaflavins and selenium. Do a little comparative shopping, before you buy.

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