How to Reduce Cholesterol With Diet

Cholesterol is made naturally by our liver to maintain cell functions and to produce hormones. Excess cholesterol added to our system through unhealthy diet leads to plaque build up in the arterial walls leading to fatal heart diseases. Diet is the first step in a treatment plan to lower high cholesterol. Here are some dietary tips to reduce cholesterol.

Things You'll Need

• Soy
• Olive oil
• Omega-3 fatty acids
• Garlic
• Complex carbohydrates

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Instructions

• 1

  Include soy in your diet in the form of soybeans, tofu, soymilk, tempeh and miso. Soy is a one stop shop for rich proteins, essential fatty acids, unsaturated fat, high fiber and carbohydrates.

• 2

  Replace saturated fat with unsaturated fat in your diet to lower cholesterol. Use sunflower, sesame, olive and canola oils for cooking to get the benefit of both polyunsaturated and monounsaturated fat.

• 3

  Increase the intake of omega-3 fatty acids, which is not produced by our body but is essential for our health. It can be found in fish oil, walnuts, salmon, sardine, flaxseed and soybeans.

• 4

  Chop two cloves of fresh garlic and swallow it with a glass of water everyday. The antioxidant property of garlic prevents the bad cholesterol or LDL from oxidizing and accumulating on the arteries.

• 5

  Eat foods rich in complex carbohydrates like wholegrain bread and pasta, brown rice, peas, beans, oats, corn, green and leafy vegetables, fruits, onions, scallions, shiitake mushrooms and potatoes as long as they are not fried.