10 Things You Eat Will Reduce Your Cholesterol
- Fruits and Vegetables
Make sure and get in five servings of fruits and vegetables a day. Itâ€™s easier than you think, and itâ€™s probably the simplest way to lower your cholesterol.
Get out that sticky stuff! Studies have shown that honey can lower your
cholesterol. It slows the oxidation (dangerous plaque deposits in blood
vessel walls that can lead to heart attack and stroke) of bad LDL
cholesterol in human blood.
- Switch to Tea
According to an article on www.prevention.com, in late 2003, USDA
scientists reported that 15 people cut their cholesterol by 7% and their bad
LDL cholesterol by 11% after just three weeks of drinking five daily cups
of black tea. “A cup or two a day for a longer period should also work,”
says Joseph Judd, PhD.
According to Jennifer Moll of about.com, oatmeal lowers cholesterol. The
oat fibers mix with cholesterol in the small intestine and carry the
cholesterol out of the body instead of it being absorbed into the blood. The
Food and Drug Administration is also convinced of this, as oatmeal was
the first food to carry the distinction on its label to lower cholesterol
Eating fish two or three times per week instead of red meat can help lower your cholesterol. Fish has Omega-3 fatty-acids, which WebMD
(www.webmd.com) says have been shown to lower triglycerides, a type of fat in the bloodstream. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce inflammation throughout the body.
Adding fiber to your diet can help get you cholesterol down. The soluble kind of fiber, like that found in oat bran, is the type of fiber that actually
washes away the bad cholesterol that clings to the inner walls of the arteries. Consuming an adequate amount of water-soluble fiber each day may reduce cholesterol levels by up to 20%.
In general, chicken and turkey are low in saturated fat, especially when the skin is removed. This can really reduce your cholesterol, specifically when youâ€™re substituting poultry for red meat.
- The Lowdown On Eggs
Through the history of health awareness, a lot of people have had much to say about eggs. Are they good? Are they bad? While eggs are good for you, they do have a lot of cholesterol. Holly McCord, RD (www.prevention.com) says, â€œSince one large egg has about 210 mg of cholesterol–almost three-quarters of the 300-mg daily limit set by the American Heart Association (AHA)–you need to pair eggs with low cholesterol foods the rest of the day.â€
- Dark Chocolate
Surprised? Oh yes, chocolate can actually help reduce your cholesterol. People who eat lots of cocoa powder and dark chocolate have lower levels of bad LDL cholesterol and 4% higher levels of good HDL cholesterol!
Up your juice intake to lower your cholesterol. Here are some of the best
juices to drink – Cranberry, Orange, Tomato.