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You panicked when the doctor told you that you've high cholesterol. Who wouldn't,
after all high cholesterol comes with a string of heart-related diseases. But the
good news is that you can significantly lower bad cholesterol (LDL) numbers naturally
by changing the way you eat.
What Are Foods to Eat to Lower Cholesterol?
1. One of the most effective lower cholesterol foodsthat should form part of your
daily diet is oatmeal. Oatmeal contains large amounts of beta-glucan, a soluble fiber
that absorbs cholesterol in a similar way that a sponge absorbs water.
Fiber binds with bile and is excreted from your body before your intestines absorb
cholesterol. 1½ cups of oatmeal gives you about 4½ grams of fiber, which can lower
LDL cholesterolby about 5%. Eat a bowl of oatmeal porridge for breakfast everyday;
add a variety of dried fruits such as prunes, raisins, mangoes, pineapples for extra
sweetness and texture. You can also add oatmeal to muffins and breads.
2. Almonds should not be neglected when it comes to fighting bad cholesterol. Almonds
are high in antioxidant content and will stifle the production of LDL in the body.
When you want a snack, don't reach out for a tub of honey-buttered popcorn, eat a
handful of almonds instead.
3. You also want to include fish that rich in omega-3 fatty acids in your diet to
help reduce cholesterol naturally. Omega-3 fatty acids are known for lowering the
risks of hypertension and blood clotting.
Eat at least 2 servings of salmon, albacore tuna, mackerel, sardines, trout or herring
a week. If you don't enjoy fish, you take an omega-3 or fish oil supplement or include
flaxseeds or canola oil in your diet. Flaxseeds contain soluble fibers and lignan
which help to inhibit the production of LDL and help your body get rid of bad cholesterol.
4. Garlic is particularly effective against LDL; it suppresses the liver's ability
to produce bad cholesterol. You can add garlic to sauces and soups or if you're brave
enough, consume raw garlic juice.
5. Eating foods that are rich in phytosterol (plant sterols) will do you a lot of
good if you have cholesterol problems. Diet rich in phytosterols is known to reduce
serum cholesterol while a diet based on animal food (meat, egg etc.) contributes
to elevated serum cholesterol level. Include plenty of fresh fruits and vegetables
as well as nuts and seeds to block the absorption of cholesterol.
Just a few simple dietary changes to your diet coupled with a regular exercise routine,
yourhigh cholesterol problemscan be addressed. You can lower triglycerides naturally
and balance your cholesterol levels without worrying about the side effects of statin
If you're wondering what is good to eat with raisins, but eating them straight out
of the box doesn't appeal to you, then get inspired with these interesting recipes,
and start enjoying the health benefits of raisins in your everyday meals.