Top Foods to Lower Cholesterol

A bad diet is key to unhealthy cholesterol levels. Try these foods to lower cholesterol:
Almonds They're rich in unsaturated fats that help raise HDL while lowering LDL.  These fats, also, help make LDL less likely to oxidize, which means it's less likely to plug up your arteries. Keep an eye on portion, though. Almonds are high in calories,so all you need are a 2 ounces a day. Drink Orange Juice OJ manufacturers are fortifying their juice with plant-derived cholesterol-busting compounds known as phytosterols. A review of 84 scientific studies revealed that getting 2 grams of phytosterols a day, the amount in 16-ounces of sterol-fortified OJ, could help lower harmful LDL levels by more than 8%. Check with your doctor first regarding whether citrus will interact with any of your medications. If it does, look for sterol-fortified margarine, milk, soymilk, cheese, or breads instead. Olive Oil Olive oil is rich in antioxidants & heart-healthy monounsaturated fats that help lower LDL cholesterol & increase HDL. In a study of people with high cholesterol, blood samples showed less potential for harmful clotting just two hours after the study subjects ate a meal with olive oil. That's because olive oil is rich in phenolics, plant substances that makes blood less likely to clot. Only 2 tablespoons a day for benefit & use it in place of other fats. Steamed Asparagus Have a platter of crudités or a salad if you want to improve your diet, but steaming may help improve the cholesterol-lowering capabilities of some produce, including asparagus. Other vegetables that get better after steaming include: beets, okra, carrots, eggplant, green beans, & cauliflower. Researchers think steaming these vegetables may help them do a better job of binding bile acids, which means your liver needs to use up more LDL cholesterol into order to make bile. That translates into less circulating LDL in your bloodstream. Oatmeal Start your day with a bowl of warm oatmeal. Of all the whole grains, oats are the best source of soluble fiber, the kind that forms a gel to prevent cholesterol from being absorbed into your bloodstream. Try to get 5 to 10 grams of soluble fiber a day. If you have 1¼ cups of cooked oatmeal for breakfast, you'll start your day with 5 grams. Top your oatmeal with a chopped-up apple for an extra 3 grams of fiber, and you're set. Cook Pinto Beans Try adding pinto beans to your next chili. They're packed with soluble fiber to help lower cholesterol. And in a study, people who ate a half-cup of pinto beans a day lowered their total cholesterol by 8% in 12 weeks. (Tip: If you use canned beans, rinse them to wash away excess sodium.) Blueberries This superfood helps keep your arteries clear by reducing blood levels LDL. Researchers suspect it's because the berries support liver function so well. Which means: cholesterol gets swept out of your system much more easily. Enjoy blueberries fresh, frozen, or freeze-dried. They all have the same benefits. Tomatoes Include lycopene-rich tomato products in your diet every day for a few weeks, & you may knock your LDL levels down by as much as 10%, according to a recent study. Researchers think the lycopene in tomatoes inhibits LDL production while at the same time helping break down this artery-clogging fat. You'll need to consume at least 25 milligrams of lycopene a day for cholesterol benefits. That's about a half cup of tomato sauce. Avocado They're chock-full of heart-healthy monounsaturated fats that help knock down LDL cholesterol & triglycerides while boosting HDL. Mash avocado into guacamole, add slices to a sandwich, chop it up in a salad, or spread a little on whole-grain crackers with a tiny pinch of coarse sea salt. Chocolate Here's some good news: Studies confirm dark chocolate is healthy stuff. It's full of flavonoids, which are antioxidants that help lower cholesterol. It, also, has oleic acid, the same type of heart-healthy monounsaturated fat found in olive oil. To improve your cholesterol, just have a little, up to 1 ounce of dark chocolate a day. Check the label to make sure your chocolate is at least 70% cocoa.
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