Six Perfect Foods To Help Lower Cholesterol

There are numerous foods to help lower cholesterol. Here are some of the best and most widely regarded foods to reduce ldl cholesterol.

This list of foods to help lower cholesterol is intended as a guide - a little food for thought. If you are thinking of making any changes to your diet in an attempt to lower your cholesterol, always discuss them with your doctor first.

1. Soy

Numerous studies have been carried out on the consumption of soy protein. In one analysis, 38 separate studies were looked at and found that eating soy protein was associated with significant decreases in total, LDL cholesterol, and triglycerides.

Try adding soy milk and yoghurts to your diet and learn how to cook tofu.

2. Nuts

Many studies have shown that moderate consumption of nuts can lower cholesterol.

In 2010, a group at Loma Linda University in California brought together 25 studies on the effects of nuts.

They concluded that daily consumption of nuts significantly lowered total and LDL (bad) cholesterol.

The amount of nuts consumed as part of the study was about 70g daily or 2.5 ounces. More than that is not recommended and, of course, nuts should be simply whole or chopped, not salted, fried or sugar coated.

3. Extra virgin olive oil

Two tablespoons a day is the recommended amount. Olive oil is good because it is a monounsaturated fat which is great for your heart. Other monounsaturated fats are canola oil, peanut oil, and sesame oil. Avocados also contain monounsaturated fat.

4. Oats

Whole oats are widely recognised as having cholesterol-lowering properties. It is however, essential to consume wholegrain oats. Check the label for the terms oat bran, rolled oats or whole oat flour. It should be clear that the oats are wholegrain.

Oats are fantastic. Why not try them in this healthy granola recipe?

The good news is that all whole grains and high fiber foods are good for your cholesterol.

Include more beans and lentils in your diet for an excellent fibre boost. Try some of these lentil recipes for some delicious ideas.

5. Plant Sterols or Stanols

Margarine and other products such as yoghurts and drinks enriched with plant sterols or stanols have appeared on the market in recent years. These relatively new foods work to prevent the absorption of cholesterol. There is still some debate about their use but they have been shown to cut LDL cholesterol (that's the bad stuff) by 10-15%.

6. Psyllium

Psyllium is another excellent source of fibre. A number of studies have suggested that eating psyllium and psyllium enriched cereals lowers total blood cholesterol and reduce LDL cholesterol.

 

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