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List of Foods that Help to Lower Cholesterol

Are All Fats Bad?

salmon is omega-3 rich foodIf you are looking for a list of foods that help to lower  cholesterol, please read on.  Normally the first thing that you do  when you go on a diet  and lose weight is try to cut out as much fat in your body.  While eating a low-fat, low-cholesterol diet has been the slogan for weight loss and heart disease prevention in many years, and you are one of those who have come to believe that you need to eliminate all the fats in your diet, think again.   Studies have shown that there are good and bad fats, and that there are good and bad cholesterol.

The bad cholesterol or LDL, is not good for health because it builds up in arteries and forms hard plaques, increasing the risk for diseases. Good cholesterol or HDL, is used by the body to scavenge some of that bad cholesterol from the bloodstream and from arteries and transport it back to the liver for disposal,  repair and protect nerves, organs, the brain, cells and other parts of the body. Ideally you need to have your bad cholesterol under 100 and your good cholesterol above 40.

Fat is a excellent source of energy and yet some fats are bad for you. The mix or types of fat you incorporate in your diet determine to a large extent the amount of total and LDL cholesterol in your bloodstream.   The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats.  The “bad” fats include saturated fats and trans fats which increase the risk for certain diseases. The “good” fats consist of monounsaturated and polyunsaturated fats and they help to lower disease risk. These fatty acids are obtained from the foods that we eat and the oils that we choose.

Healthy Reminders to Lower Cholesterol

  • Obtain your fat source mostly from plants, not animals.
  • Try to avoid foods with hydrogenated on the label.
  • Stick to certain types of oils  like olive oil.
  • Eat plenty of fruits and vegetables.  Aside form being low in fat, fruits and vegetables are fibre-rich foods that deliver awesome benefits including the vitamins and other antioxidants that prevent cellular damage and aid in a number of cellular processes.

List of Foods that Help to Lower Bad Cholesterol

  • Whole grains and oat cereals
  • Fruits such as blackberries, raspberries, apples
  • Nuts such as walnuts, pistachios, almonds
  • Olives
  • Olive oil
  • Vegetables such as onion, leeks, spinach, carrots, artichokes, avocado, broccoli and cauliflower
  • Flaxseed oil or cereals with flaxseed or psyllium
  • Cranberry grape juice
  • Pomegranate juice
  • Fish and Fish oil such as salmon, swordfish, tuna and trout      (omega 3 fatty acids).
  • Soybean products
  • Yogurt with active cultures (probiotics)
Knowing this list of foods that help to lower cholesterol, is not enough. You need to get on to healthy lifestyle that includes incorporating these foods to your diet to improve your health and well-being. In case your cholesterol is still high, despite eating low cholesterol foods, then you probably need another solution. Learn and discover how to lower cholesterol naturally, without using drugs and no side effects.