Lower Cholesterol Foods : Lower Your Cholesterol with These Types of Foods
Lower cholesterol foods are essential for your heart health and for your general quality of life. Read on to discover some facts about eating certain foods like oatmeal, walnuts and fish and how these types of food can help to lower your cholesterol.
Why You Need Lower Cholesterol Foods
Your LDL (“bad”) cholesterol rises when you regularly eat foods containing two main nutrients. The first nutrient is saturated fat, a fat type of fat mostly found in foods made from or derived from animals. The second nutrient is cholesterol. Cholesterol is also derived from animal products. Saturated fat in your diet affects your LDL the most. The main reason for high levels of cholesterol is eating too much saturated fat and the next step from high cholesterol is probably heart disease. It follows then that it is probably a good lifestyle choice to reduce the amount of saturated fat you eat and thus help to reduce your cholesterol levels and in turn help to prevent heart disease.
What Foods Lower Cholesterol Levels : Fiber
There are many types of foods that you can choose to eat for lowering your cholesterol levels. However, the foundation to a cholesterol healthy diet is fiber and good fats. Cholesterol absorption into your bloodstream can be reduced by eating soluble fiber. Fiber then helps to reduce your low-density lipoprotein (LDL), the “bad” cholesterol. All you need a day to decreases your LDL cholesterol is a total of ten grams or less per day. You should take a minimum of 5 grams of soluble fiber per day. You can get this allocation of soluble fiber from foods such as oatmeal. You can get about six grams of fiber per day just by eating a cup and a half of cooked oatmeal daily. Other foods containing soluble fiber include foods like bananas, kidney beans, barley, apples, pears, and prunes. By adding a fruit such as a banana to your meal, you will be adding another four grams of fiber. So it is not hard to add fiber to your food choice from foods that lower cholesterol levels.
Lower Cholesterol Foods: Polyunsaturated Fatty Acids
Polyunsaturated fatty acids are responsible for reducing bad cholesterol levels and for strengthening blood vessels. They should be used as much as possible to replace the bad fats which are the trans fats and the saturated fats. Your body needs some fat for healthy functioning, and so you should provide good fats to your body rather than the bad fats. These fats provide both nutrients and vitamin E all of which contribute to better health.
The Good Fats
The good fats, the polyunsaturated fatty acids are found in foods such as almonds, walnuts, and other nuts. Walnuts especially, are known to help keep blood vessels healthy thus decreasing your heart disease risk. You only need about a handful a day – don’t overdo it otherwise you will eat too many calories which will increase your weight which in turn is counterproductive to your aims for a good health. Furthermore, good nuts are not the ones that are coated with sugar or that are salted. So instead of using meat, cheese, or croutons in your salad for example, use a handful of almonds or walnuts instead. You can read more about it here
Lower Cholesterol Foods: Omega 3 Fatty Acids
Also, another highly recommended way to control your cholesterol is by eating fatty fish and omega-3 fatty acids. Omega 3 is found in most concentrated in herring, mackerel, lake trout, salmon, sardines, halibut and albacore tuna. The fatty acids help to reduce the risk of developing blood clots and help to reduce blood pressure. For those people have already suffered a heart attack or more than one heart attack, will benefit from the fish oil, or omega-3 fatty acids, as they help to support and to rehabilitate the heart.
Recommended Weekly Intake
The recommended weekly amount of fish is to take in least two servings. These should be baked or grilled to once again prevent making the poor food choice of frying or batter coating these fish. As an alternative to fish for your supply of Omega 3, you can also consider that small amounts of omega-3 fatty acids are present in foods like canola oil or ground flaxseed.
You can find an overview of lower cholesterol here.