5 Delicious Ways to Reduce High Cholesterol
By Sandy Schroeder
Cholesterol can quickly become a hot topic in your life if your current checkup produces health numbers with high levels of LDL (bad) cholesterol.
As many of us know, creating high cholesterol numbers can be as easy as ordering juicy burgers, sizzling fries, or pepperoni pizza on a regular basis. Or, you might prefer your local franchise’s version of fried zucchini or jalapenos stuffed with cheese.
Doctors and researchers are looking at cholesterol in many new ways, but the issue of dangerously high LDL cholesterol and heart health still has to be confronted, according to Harvard Health. Their doctors and scientists agree it is easy to eat your way into trouble, but they also say, “Changing what you eat can lower your cholesterol and improve the composition of fats floating through your bloodstream.”
They endorse fresh fruits and vegetables, whole grains and “good fats,” pointing out foods that are especially good at reducing cholesterol.
Here are some of their top picks.
Pick your favorite beans – I love them all. Navy, kidney, black, garbanzo, green, lima and pinto beans are all loaded with soluble fiber that takes a while to digest and keeps the body satisfied longer. Try black bean tacos, navy bean soup, garbanzos turned into hummus (see Epicurious.com for recipes), or green beans cooked with small red potatoes.
Get some oats in your cereal – Old fashioned oats or cold cereals made of oats are recommended for lowering cholesterol. They contain 1 to 2 grams of soluble fiber. Top off your bowl with fresh strawberries or creamy low-fat Greek yogurt for an added boost.
Add some nuts - Researchers agree nuts can boost heart health. Choose walnuts, peanuts, almonds, pecans or your favorite nut butter as you substitute nuts for chips and cookies. Eating two ounces of nuts daily can lower cholesterol by five percent.
Look for foods fortified with sterols and stanols – The sterols and stanols are extracted from plants and added to foods such as margarines. They are also available as supplements. They intervene in the body’s ability to absorb cholesterol. Two grams of plant sterols or stanols per day can lower bad cholesterol by as much as 10 percent.
Pick your favorite fish - Replace meat on your menu two to three times a week as you enjoy fatty fish such as mackerel, herring, anchovies, salmon, Chilean sea bass or sardines, that help reduce triglycerides in the bloodstream and prevent the start of abnormal heart rhythms.
As always, start with your doctor on the topic of cholesterol as you find the best ways to eat healthy and protect your health.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Goodyear, Ariz.