Cholesterol Reducing Foods

If you have high cholesterol level in your bloodstream, altering your diet to include food that reduces cholesterol is recommended. Consider these cholesterol reducing foods on your next trip to the grocery.

Fresh fruit and vegetables. Fresh fruits like apricots, berries, apples, pears and vegetables like carrots, cabbage, and sweet potatoes are high in soluble fiber so they can effectively reduce your LDL levels. Five servings a day is considered ideal.

Oats. Oatmeal and oat bran are also excellent source of soluble fiber. 1 ½ cups of cooked oatmeal is recommended; more so if combined with fruits like banana.

Walnuts and almonds. Although high in calories, these nuts are said to lower LDL levels according to studies. A maximum of 2 ounces or 57 grams in your diet is enough to reduce bad cholesterol.
Fish. A diet of at least two servings of fish in one week is recommended to reduce LDL levels for its high levels of omega-3 fatty acids.

Olive oil and other oils. Approximately 2 tablespoons or 23 grams of olive oil daily can reduce bad cholesterol; even more so if extra-virgin olive oil is used. Other oils such as canola, avocado, peanut, soy and corn are also recommended.

Sterols or stanols fortified food. Food fortified with sterols or stanols such as margarines, orange juice as well as yogurt keep bad cholesterols from being absorbed in our body. At least 2 grams of plant sterols a day, however, is necessary to see results.

Eliminating trans fat from your diet is not the only way to reduce bad cholesterol. Eating the right (cholesterol reducing foods) will also provide great results.

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