Besides medication and treatments, a person having trouble with his cholesterol level must consider the power of proper diet as an effective tool to lower cholesterol. The right diet of course includes the proven foods that lower cholesterol and it can also include certain vitamins and herbs as supplements. One must be aware of the nutritional components of each food item and how it affects the body’s system. Nutrition experts believe that there are plenty of foods available in the market that are effective in lowering cholesterol.
1. One of the best known foods for obesity prevention is fish with omega-3 fatty acids. Researches have shown that eating fish has a heart-healthy benefit as shown by the Greenland Eskimos who have a lower rate of heart disease than people living outside the area. They are said to be eating less saturated fats and more omega-3 fatty acids. Omega-3 fatty acids are noted for their triglyceride-lowering effect, but they also help the heart in other ways such as reducing blood pressure and the risk of blood clots.
Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death.
2. Oatmeal is another recommended food to lower cholesterol levels. It contains soluble fiber that reduces LDL or low-density lipoprotein. Soluble fiber appears to reduce the absorption of cholesterol in the intestines. Its gel-like soluble fiber is responsible in binding the bile and dietary cholesterol in order for the body to excrete it. One is advised to eat 1.5 cups of cooked oatmeal daily as it provides 4.5 grams of fiber. This quantity is expected to lower blood cholesterol. It may be mixed with oat bran or cold cereal.
3. Experts often recommend soy protein with its cholesterol-lowering effects. And there has been anecdotal evidence suggesting that it is effective. In January 2006, the American Heart Association issued a statement saying the cardiovascular health benefits of soy protein are minimal at best. No benefit was seen on HDL, triglycerides, or blood pressure and even with a large intake of soy; only a small impact on LDL was seen. Soy contains vitamins and minerals and it is a good source of fiber.
4. Foods fortified with sterols or stanols are said to lower cholesterol. Margarines and orange juice are but some of the foods fortified with it. Such can reduce LDL cholesterol by more than 10%. Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K. However, the American Heart Association recommends foods fortified with plant sterols only for people who actually have high levels of LDL cholesterol.
5. Walnuts and almonds are also good in lowering cholesterol. They have polyunsaturated fatty acids that help keep blood vessels healthy and elastic. A cholesterol-lowering diet in which 20 percent of the calories come from walnuts may reduce LDL cholesterol by 12 percent.
These are but some of the foods which have been proven to be beneficial in reducing high cholesterol. Making these foods a part of your diet and even your lifestyle can be the best decision you will ever make if you want to have healthy cholesterol levels.
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