A Healthy Diet For High Cholesterol Level

Avoiding cholesterol rich foods such as steaks and potato chips are often not enough to lower your cholesterol level. Planning healthier meals should include a daily allowance for healthier foods to lower cholesterol. Some foods can balance the LDL in your food (bad cholesterol) with either fiber or HDL (good cholesterol). Here are some foods that can help lower your cholesterol levels.

1) Whole Fruits and Vegetables

Fruits and vegetables are rich in fiber and enzymes that help lower cholesterol. Dietary fiber reduces the amount of cholesterol that is absorbed by the intestines. Studies have shown that an intake of as low as 5 milligrams of fiber a day can reduce the cholesterol intake of each person as much as 5 percent. In vegetables, beans and cabbages are a good source of fiber. Soy-based products also have high fiber content.

Among the top candidates for fruits in lowering cholesterol are Apples and Oranges. They contain Quercetin, a powerful anti oxidant that interferes with the formation of LDL in the blood. Garlic and Blueberries contain enzymes with anti-clotting properties which lower the risk for clogged arteries.

2) Oatmeal and Bran

Wheat based products is one of the most common and more popular cholesterol lowering products these days. Oats and bran are rich in soluble fiber that can absorb cholesterol. Studies have shown that eating oatmeal for just a week will not only cut your calorie absorption drastically, but will also make you lose weight.

3) Healthy Oils

Not all oils are bad for your health. Certain types of oils, when used in moderation, can actually lead to lower levels of LDL. Oils that are rich in High density lipids (HDL) can actually lower the levels of LDL in the body. Canola and Olive oil are rich in HDL. They are a great substitute to Palm oil for frying and seasoning. It is even better when they are used as a substitute for mayo rich dressings in salads.

4) Sardines and Tuna

Sardines and tuna are rich in Omega-3 fatty acids that are beneficial to your health. These foods have more HDL than LDL cholesterol in them. HDL or Good cholesterol as they call it, can actually reverse the damage bad cholesterol or LDL in your body. They are also rich in vitamins and minerals. Eating tuna and sardines 2 to 3 times a day can lower your cholesterol levels significantly.

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