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What Foods Naturally Lower Cholesterol?

Millions of Americans live with dangerously high levels of fat in their blood, a major contributor to strokes and heart disease. High cholesterol can be the product of poor diet, illness, medications, heredity or a combination of many factors. Without a physician ordered blood test, most are unaware of the condition, until the damage has been done. Take action today by introducing the right foods into your daily meal plan, allowing you to achieve healthy triglyceride levels.

  1. Fiber is the Key

    • Look for foods rich in soluble fiber. Have a bowl of oatmeal for breakfast, and an apple or pear for a snack. Cook with kidney, pinto or lima beans, and consume whole wheat pasta and bread products, as well as, whole grain rice. Soluble fiber decreases the amount of cholesterol absorbed by the intestines, resulting in lower levels of LDL, often known as the "bad cholesterol."

    Include Fish

    • Salmon, trout, sardines and tuna provide beneficial Omega-3 oil to your diet. Aim for a minimum of 2 servings a week to reduce your cholesterol level, and increase the overall health of your heart. Fish oil supplements are an inexpensive alternative to consuming fish, and are available over the counter at pharmacies and discount stores.

    Mediterranean Secret

    • Make a change and try cooking with olive, canola, sunflower or almond oil, all great sources of antioxidants. Use in recipes to sauté vegetables, or try mixing with herbs and vinegar for a healthy dressing or marinade. Make a plan to replace saturated fats, such as butter and vegetable oil, with one of these healthier alternatives. Look for olive oil labeled "extra virgin" for added benefits.

    Eat More Berries

    • Add blueberries to yogurt, oatmeal and fruit salad. Blend a combination of natural fruit juice, yogurt and a handful of blueberries for a refreshing drink. The berries contain a natural compound that's an effective cholesterol reducer. Visit a local farmer's market to find plump, juicy organic berries in season.

    Go Nutty

    • Walnuts, almonds and pistachios are excellent sources of omega-3 fats. Consuming a handful each day will provide maximum benefits, without overloading on calories. Nuts are high in fat and calories, and should be eaten in moderation to avoid weight gain. Add some to vegetable dishes, sprinkle on pancakes or top off a low fat dessert.

    Drink Up

    • Moderate amounts of alcohol can help increase "good cholesterol," also known as HDL. Drinking dark grape juice and consuming the raw fruit will provide the same benefits without the health risk attributed to alcohol consumption. Antioxidant rich green tea helps undo the damage caused by sustained high cholesterol levels.

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