Heart Disease: 5 First-Rate Cholesterol Lowering Foods

5 First-Rate Cholesterol Lowering Foods

Heart Disease:

Foods to lower cholesterol are available everywhere and there is no reason for a person to miss out on any of these. Using all-natural means to lower cholesterol levels is a good idea since this it causes fewer side effects and improves other aspects of your overall health too.

You can easily find these cholesterol lowering foods at your local market or in the wet and food section of your grocery. If you are a green thumb, you can even grow these in your own backyard! So, when you are out doing some shopping, here are some foods to look for.

1. Fibrous foods - All foods that are rich in fiber are helpful to lower cholesterol levels. Here you have a wide array of food choices including whole grains, fruits and vegetables. Oat bran is currently getting lots of publicity as a cholesterol lowering food. The beta-glucans content in oat bran are said to be mainly responsible for its effect. However, the soluble fiber in oatmeal also reduces cholesterol absorption in the intestines. A daily intake of 1.5 cups of oatmeal is suggested.

2. Pectin-rich foods - Carrots are good for the eyes but they can also lower the level of cholesterol by up to 20%. The pectin content of carrots is what produces its cholesterol lowering effect. Pectin is also found in apples and the white part of oranges. Some people take carrots and apples in juice form but its best to blend your own to ensure you gain the fiber. Grapefruits too are rich in pectin and can lower cholesterol levels by up to 8%. Eating whole pectin-rich fruit however, is recommended over pectin supplements.

3. Foods rich in omega-3 fatty acids - Omega-3 fatty acids are effective in lowering your cholesterol levels even as they reduce triglyceride levels and promote good (HDL) cholesterol levels. These fatty acids are commonly found in fish oil. According to the American Heart Association, fish oil found in lake trout, sardines, herring and mackerel are excellent in controlling your cholesterol. Good examples are the Greenland Eskimos, whose diet is mainly composed of fish. Because of their diet, they enjoy healthy circulatory systems. They also have very few cases of heart disease. You can also take fish oil supplements but of course, eating the real thing is best.

4. Flax seeds - Flax seeds are said to be effective in lowering cholesterol levels and also triglycerides. These two things are helpful for people with high blood pressure or heart problems. The omega-3, alpha-linolenic acid and fiber content of flax seeds is said to be responsible for their cholesterol-lowering effect. While lowering cholesterol, flax seeds also provide the body with polyunsaturated fats which are considered healthy.

5. Walnuts - Walnuts and other nuts such as almonds are rich in polyunsaturated fatty acids which work wonders in lowering cholesterol. Studies indicate that you can even lower your cholesterol levels by as much as 12% by eating a diet rich in walnuts. The recommended daily intake of walnuts is 1/3 cup (around240 calories).

We have listed some foods that are great for reducing your cholesterol. These are inexpensive and readily available - you can even grow some of these in your own garden! Take some time to research which food-types work for you. This is a great start towards a healthier and more enjoyable life.

Additional resources: Find out more about ways to lower cholesterol and also ways to reduce cholesterol in a natural way - just click on the links to the left.

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