Lowering your cholesterol could save your life. It’s easier said than done. One can live a better lifestyle by making better food choices and exercising. We have a list of foods that naturally lower cholesterol. First off, the difference between the different types of cholesterol. The two different cholesterol types in our bodies are high and low density lipoprotein. The “good” type is HDL cholesterol. This type moves cholesterol to your liver so it can leave the body.
LDL cholesterol is considered “bad” because it takes cholesterol to the arteries where it begins to make plaque leading to medical issues in many patients. This can cause heart disease, heart attacks, strokes or high blood pressure. Here are a few tips to keep in mind when eating to reduce cholesterol:
1. Omega-3 fatty acids
Omega-3 fatty acids can reduce triglycerides in your body helping with blood pressure. These types of fatty acids are mostly found in different types of fish. The fish with the highest amount include trout, tuna, salmon and mackerel. Small amounts can be found in walnuts, canola oil and flaxseed.
2. Whey protein
Whey protein is a great addition to any diet. It will lower your overall cholesterol levels and even help with high blood pressure. It’s found in many dairy products or can be served alone in smoothies or other powder based drinks.
3. Sterol and stanol foods
Sterols and plant stanols are added to many food items to help lower cholesterol. These are extracted from plants and boosts the body’s ability to absorb cholesterol away from food. Many companies actually add them to their food. From granola bars to orange juice, sterols and stanols are popping up in many places. They can also be taken as a supplement. Adding just two grams of sterol each day can lower LDL by up to 15 percent.
4. Soy
Soy is found in everything these days. Eating things made from soybeans is a great way to lower the overall cholesterol. Soybeans, tofu, soy milk, etc, are easy ways to get a good dose of soy. Eating or drinking 25 grams of soy protein a day can lower your LDL by about 6%.
5. Olive oil
Olive oil is a great alternative to butter in cooking and in your diet. You can even use it in place for many other fats. Many people use it for cooking. Vegetables, chicken or other things on the stove are easy with olive oil. You can even add it to vinegar to make a healthy salad dressing or use it as a marinade for the grill.
