If you have been diagnosed with high levels of cholesterol, you need to seek all means of bringing it down in order to live a healthier and more productive life. One of the best ways of doing this is to consume the right foods. Here are four foods that can help lower your high cholesterol levels.
Oatmeal and high-fiber content foods
Oatmeal provides the body with lots of soluble fibers that help in reducing LDL (Low-density lipoprotein) from being absorbed into the blood. You can also get soluble fibers from prunes, pear, kidney beans, barley and apples. Taking about 10 grams of soluble fibers every day will significantly increase the fiber content in your blood. A cup and half of oatmeal will provide six grams of soluble fibers. If you add a banana to your food intake you can easily add approximately 4 grams of soluble fiber to your diet.
Consuming fatty fish is very useful in supplying the body with omega-3-faty aids. These acids are crucial in assisting the body lower blood pressure and reduce risks of suffering from blood clots. Eating fish at least twice every week has also been proven helpful in lowering blood cholesterol. The most recommended fish include sardines, salmon, mackerel, herring and Halibut. Remember to grill or bake the fish to reduce the chances of consuming saturated fats.
Nuts such as walnuts, peanuts, and almonds supply the body with poly-unsaturated fatty acids that help keep blood vessels healthy. Taking about 40 grams of nuts like pecans, pistachio, almonds, or pine nuts will help to lower blood cholesterol, reduce the chances of suffering from heart related conditions and help in reducing weight.
People with high cholesterol levels should use olive oil because it has many antioxidants that easily lower bad Low-density lipoprotein (LDL) without affecting the good High-density lipoprotein (HDL). Consider taking about 23 grams of the oil every day to keep cholesterol down and enjoy the healthy benefits. To lower cholesterol faster, consider going or virgin olive oil because it has more antioxidants.
Besides incorporating olive oil in your diet, it is prudent to understand that keeping the heart healthy is the baseline to lowering cholesterol level in the body. Remember also to do a lot of exercises, maintain a healthy weight, and stop smoking.