Foods That Lower Cholesterol
Diet is an important factor in managing cholesterol. Including foods that lower cholesterol can greatly help you maintain healthy high-density and low-density cholesterol numbers. While cholesterol is vital to live, too much cholesterol will result in a build up of plaque in the blood vessels and arteries. This greatly reduces blood flow, which in turn can reduce circulation of oxygen. Too much cholesterol can eventually lead to a block, which causes a heart attack. Paying close attention to your diet, along with diet and weight management, can put health issues such as diabetes and cardiovascular disease at bay.
Fiber rich oats, barley, and beans are among the foods that lower cholesterol. Soluble fiber helps literally remove the cholesterol from the blood. Also found in apples, pears, and prunes, soluble fiber can also be purchased in powdered form. Whole grains are also very important within a diet. Be sure to include pasta and breads that are made with whole grain. White flour has had the bran removed, along with most of the nutrients. A diet of whole grains is attributed to thin arterial walls and minimal plaque accumulation.
Nuts are also an excellent addition to a healthy lifestyle. Walnuts and almonds are rich with polyunsaturated fatty acids. These complex fats are in fact nutritious and help maintain clear and elastic blood vessels. Other nuts such as pine nuts, pistachios, hazelnuts, and pecans can also help.
Foods rich in omega-3 fatty acids are excellent at reducing cholesterol. Fatty fish such as mackerel, salmon, sardines, and albacore tuna should be eaten twice a week at minimum. These fatty acids can help reduce blood pressure. This reduction reduces stress on the heart and can minimize the risk of blood clots. These acids are especially important for those who have already had a heart attack. Those who have had a heart attack are often at greater risk for another one. The risk of sudden death can be greatly reduced by including a healthy amount of these omega-3's in one's diet.
When shopping for fruits, look for those with the most color. Blueberries are an important staple to a healthy diet. Blueberries contain the compound pterostilbene which can have the same cholesterol-reducing effects of statins and other medications, but without the side effects. Raspberries, strawberries, avocados, cranberries, and oranges are also excellent choices.
Healthy, unsaturated oils are extremely beneficial to a cholesterol lowering diet. Olive oil is a complex oil that is rich with antioxidants. Extra virgin olive oil is the best choice as this oil is the least refined and therefore contains most of the antioxidants. Flaxseed oil is also an excellent option and is known to reduce blood pressure as well.
Genetics, diet, and lack of exercise can all contribute to cholesterol numbers that are too high. Thankfully, foods that lower cholesterol are in abundance and variation. Be sure to incorporate these foods into your normal diet. A complete meal can be created with a mixture of any of these foods. A healthy diet can be a very tasty and satisfying one.
