Food for High Cholesterol

My patients often ask me about diet to lower cholestrol level in body. Here i have given a list of foods that lower the cholestrol. Hope this article will help in reducing your LDL and high cholestrtol.

Fish for Omega 3 Fatty Acids

We all know that fish are rich in protein and omega 3 fatty acids, which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids also decrease triglyceride in blood. You should take atleast 2 servings of fatty fish like mackerel, salmon, sardines, trout and herring in a week. In market you may find fish capsules which contain omega 3 oil, before taking these please consult your doctor.

Nuts for Healthy Fats
Nuts are rich in monounsaturated, polyunsaturated fats,  which have all been shown to lower the bad LDL cholesterol. Nuts also contain antioxidants such as Vitamin E and selenium. You may take following nuts to lower your LDL cholestrol like almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts. Remember nuts are high calorie diet so limit yourself while eating nuts.

Oat for Soluble Fiber
Oatmeal contains high quntity of soluble fibers. Soluble fibers are known to decrease high density lipoprotein LDL in body without affecting levels of high density lipoprtein HDL (Good Cholestrol). In 1997, the FDA authorized a heart disease risk reduction health claim for beta-glucan soluble fiber from oat products. One bowl of oatmeal contains about 3 gms of soluble fiber and you may need 10 gms of soluble fiber a day to decrease LDL cholestrol by 5 percent.

Foods fortifed with Plant Sterols

Cholestrol from food is absobed in body through intestine. If we take food which lowers this absorption, we can remarkably lower our cholestrol level.Plants contain sterols and stanols which decrease absorption of cholestrol. You may decrease LDL up to 10 to 15% if you daily take two servings of sterols-fortified foods. Sterols are found  in fortified foods such as margarine spread, orange juice, salad dressings, functional cookies etc.

Soy
Studies show that Soy can lower LDL upto 3 percent however, the AHA Nutrition Committee no longer recommends eating soy to lower cholesterol. We see that Soy products contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and low levels of saturated fat, AHA does consider soy products a healthy replacement for meats and other foods high in saturated fats.

Blueberries 
A compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects. Pterostilbene showed the most potent effect in stimulating a receptor protein in the cells which plays an important role in lowering cholesterol and other blood fats.

Pomegranate juice 
National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).

Yogurt with live active cultures (probiotics) - 
Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”

100% cranberry-grape juice - 
antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.

Flaxseed oil - 
flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.

Avocados, 
Avocado - Instead of cholesterol lowering drugs, take avocado. It lowers cholesterol in the body as well as most drugs. Avocado is also rich in fiber that your digestive system needs.

Olives, and Olive oil - 
26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes.

Acai berry - 
This little berry from Brazil has been regarded as a super food and is fast becoming one of the best foods that lower cholesterol. It is fiber rich and has a high concentration of vitamins minerals, antioxidants, and fibers to name a few.

Eat a fiber rich breakfast such as oatmeal, whole grain muffins, fruit. Read cereal box nutrition labels to choose one with 5 grams or more of fiber per serving. Oat bran and rice bran are the most effective.

Switch to whole grains. Choose whole grain breads, crackers, bagels, muffins, waffles, pancakes.

Eat legumes (beans) at least three times a week. Try bean soup, cold bean salad, hummus sandwiches, black bean dip, toasted soy beans as snacks. Soy protein is especially effective, so be sure to include plenty. Even soymilk, tofu and textured soy protein are good.

Eat plenty of foods that contain the natural antioxidants, vitamins C and E

Eat five servings of fruits and vegetables every day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner ... that makes an easy five!

Choose whole fruit, skin included, instead of juice. Juice is the fruit with all the fiber removed.

Eat garlic. Cooked or raw garlic both contain compounds that help lower your liver's production of cholesterol.

Exercise - 
There is no substitute for exercise in lowering cholesterol and defining muscle mass. Avoid though exercises and exercise machines that only aim to remove water from the body. Taking a brisk walk regularly is often enough exercise

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