Top Foods to lower your Cholesterol
High cholesterol can increase your risk for heart disease, but a few healthy foods can help you lower your cholesterol while you adjust your dietary habits as part of your weight loss program. Check out the top four foods to eat for lower cholesterol and good heart health.
Four Foods to Lower Your Cholesterol
- Oatmeal: Foods that contain soluble fiber, like oatmeal and oat brain, help lower your low-density lipoprotein, or “bad” cholesterol. Start your morning with a bowl of hot oatmeal and fruit to give your day a heart-healthy boost.
- Fish: Eating at least two servings of fish each week can lower your cholesterol and blood pressure and reduce your risk for heart attack. What makes fish so good for your heart? It’s loaded with omega-3 fatty acids, an essential fatty acid that your body needs but can’t produce on its own.
- Nuts: A handful of walnuts, almonds, peanuts, pecans, or other nuts contains polyunsaturated fats, the “good” fats that can actually help lower your cholesterol. Nuts are high in calories, so it’s important to eat them in moderation.
- Olive oil: Two tablespoons of olive oil each day can lower your “bad” cholesterol. For even better heart benefits, switch to extra virgin oil, which is less processed and contains even more antioxidants. You can use olive oil in place of butter and other saturated fats when you’re cooking, but avoid using more than 2 tablespoons per day.
In addition to these naturally heart-smart foods, you can also purchase foods that have been fortified with plant sterols or stanols. These substances help block the absorption of cholesterol in your body and have been added to certain brands of margarines, orange juice, and yogurt drinks.