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Super Foods to Lower Cholesterol Naturally

 

 

By Diane Hanson

 

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 foods that 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 cholesterol by 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, your high cholesterol problems can be addressed. You can lower triglycerides naturally and balance your cholesterol levels without worrying about the side effects of statin drugs.

 

 

 

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what are foods to eat to lower cholesterol