Foods to help lower cholesterol
If you are concerned about having high cholesterol, there are changes that you can make to your diet that can help. Some foods seem to actually lower blood cholesterol levels in many people. These foods include fish, oatmeal, olive oil, and nuts. All are recommended in moderation, however, along with a balanced diet.
Fish and the omega-3 fatty acids in fish oil can reduce the risk of heart attack and reduce triglyceride levels. The fatty fish seem to provide more benefit than other types of fish. These include salmon, tuna, mackerel, halibut, and herring, to name a few. Most healthcare providers recommend two servings a week. If you do not like fish, you can take fish oil supplements to get some of these benefits, but you will miss out on some of the other fish nutrients, such as selenium. Try to eat lean cuts of meat or vegetables in place of fish if you choose this route.
Oatmeal and other high fibre foods (beans, apples, pears, prunes, etc.) seem to reduce the “bad” LDL cholesterol, as well. These foods can also decrease the absorption of cholesterol into your blood. Many healthcare providers advise patients with high cholesterol to eat oatmeal for breakfast each morning. They can add various kinds of fruit for variety, and the fruits often increase the fibre content, also. You can choose to take fibre supplements instead, but again, you may miss out on the other healthy nutrients that the fibre-rich foods have to offer.
Olive oil, particularly extra-virgin olive oil, is high in antioxidants that can lower LDL levels without changing the “good” HDL cholesterol levels. Approximately two tablespoons a day in your diet can help you gain the extra health benefits of lower LDL. You can use it in place of other oils and butters that are higher in harmful saturated fats, as an ingredient in salads, to sauté vegetables, etc.
Certain nuts can reduce blood cholesterol levels through their content of “good” fat, polyunsaturated fat. Walnuts and almonds seem particularly helpful in this regard. About a handful a day of most nuts will provide this benefit, without adding too many calories to the diet. Be sure the nuts are not covered with a sugary or buttery coating, as this reduces the health benefits. You can also use nuts in place of less healthy snacks to improve your diet overall.
Replacing unhealthy foods in your diet with more of the above foods is an easy step that may reduce blood cholesterol levels in healthy ways (lower LDL, higher HDL, lower triglycerides). These improvements to the lipid panel reduce the risk of heart disease and stroke. This could greatly improve the quality and length of your life. Even if you only replace one unhealthy food with a food above, it is an important first step toward a healthier you.
Sometimes even if you eat foods to help lower cholesterol, the blood levels may not get low enough to give you a decreased risk of heart disease and stroke. In those cases, healthcare providers may opt to add medications to lower LDL and triglycerides and/or raise HDL levels. Discuss these options with your provider for more information.
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