Finding out that you have elevated cholesterol can be a worrisome experience. The evidence about cholesterol elevations and coronary artery disease has been widely validated and publicized. Fortunately, there are things you can do to reduce that cholesterol number, including eating certain foods and preparing them in a certain way.
Oatmeal is a food that has been highly rated as a cholesterol reducer, according to the Mayo Clinic. Incorporating a 1.5 cup daily serving of oatmeal into your diet is easy to do because of the easy preparation and quick consumption. The soluble fiber contained in oatmeal is what helps reduce the lipoprotein (LDL), which is the low density or unhealthy cholesterol.
Kidney bean are also an excellent food to eat to reduce LDL numbers. Kidney beans also offer a significant amount of protein, which is important for energy and for maintaining healthy blood sugar levels. Eating kidney beans several times a week, coupled with not eating much red meat for protein, will help you reduce your cholesterol. Tossed in with some greens and olive oil, kidney beans make a healthy addition to salad. They can also be used to make a vegetarian, cholesterol-friendly chili.
Walnuts are an excellent food choice if you want to reduce your LDL numbers. While walnuts are busy reducing your cholesterol, they also help keep your blood vessels in a healthy state because of the polyunsaturated fatty acids they contain. The Mayo Clinic reports that almonds, pecans and other nuts have the same cholesterol-reducing benefits that almonds have. One handful of nuts equal a serving. if you are not in the mood to eat a handful of nuts, try crunching them up and using them in salads or on sandwiches.
Fish that contains moderate amounts of fat can work on getting those LDL numbers down. The secret ingredient when it comes to fish is the omega-3 fatty acid. It also reduces blood pressure and lowers your risk of forming the blood clots, that can cause a stroke or heart attack. Salmon is one example of a fish that is high in omega-3 fatty acids. The American Heart Association (AHA) recommends eating fish twice a week to reap the most benefits.
Fruits are excellent sources of soluble fiber as well as several vitamins as long as you choose the proper fruits to consume. Grapes, strawberries, raspberries and blackberries are all on the Mayo Clinic list of cholesterol-reducing fruits. If fresh fruit is out of season, thawed frozen fruit is always available.