9 Foods to Help Reduce Cholesterol
By Sandy Schroeder
Every time we pick up a fork we can help or hinder our cholesterol numbers, according to Harvard’s medical community.
Harvard Health recommends key strategies to fight LDL, the cholesterol-carrying particles that clog arteries and contribute to atherosclerosis.
- Add foods to lower LDL levels
- Cut back on foods that boost LDL
Key Foods to Reduce Cholesterol
Here are some of the best choices.
Beans and more beans - Navy, black, white and green beans, plus kidney beans and garbanzos, all deliver rich soluble fiber to feel fuller longer to lose weight. Think of black bean tacos, white bean chili, hummus from garbanzo beans, or fresh green beans with little red potatoes.
Handfuls of nuts - Eat two ounces of nuts a day and choose from almonds, peanuts, and walnuts and other nuts to protect the heart. Enjoy pure peanut butter and other nut butters too.
Old-fashioned oats - Enjoy a bowl of steaming oatmeal topped with fruit to get 1 to 2 grams of soluble fiber that will carry you through the morning and help protect the heart. Or choose oat-based cereal like Cheerios.
Barley and other whole grains - Lower your risk for heart disease with fiber-rich barley vegetable soup or whole grain breads.
Healthy vegetable oils - Use liquid canola, sunflower, safflower or olive oil in place of lard, butter or shortening.
Grapes, apples, citrus and strawberries - Eat these fruits fresh or frozen to get pectin, a form of soluble fiber. Make fruit salad, pack apples to work or school and serve strawberries for dessert.
Okra and eggplant veggies - Think of an eggplant parmesan casserole with melted cheese and a savory tomato sauce or a low-calorie okra vegetable soup.
Salmon, mackerel, herring, albacore tuna, lake trout - Eat these fatty fish three times a week. The omega-3 fatty acids reduce triglycerides in the bloodstream and protect the heart by preventing the onset of abnormal heart rhythms.
Foods fortified with sterols and stanols - They are extracted from plants and added to margarines, granola bars and some orange juices and chocolate to stop the body from absorbing bad cholesterol. Two grams can lower bad cholesterol by 10 percent.
Reduce Bad Cholesterol - Take These Steps
- Avoid Saturated fats
- Avoid Trans fats
- Exercise
- Maintain Normal Weight
Controlling your cholesterol is important to good health, and you can do your part by eating healthy foods to keep those arteries clean and clear.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Missouri City, Tex.