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
Hope this article will help in reducing your LDL
and high cholestrtol.
Fish for Omega 3
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
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
Oat for Soluble
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
Foods fortifed with
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.
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.
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.
National Academy of Sciences study showed that pomegranate juice
reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce
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
antioxidants in grape juice slow down LDL cholesterol oxidation, and
cranberry juice raises HDL or “good” cholesterol.
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.
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
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.
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.
(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.
garlic. Cooked or raw garlic
both contain compounds that help lower your liver's production of
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