How to Lower Cholesterol - 10 Foods that Lower Cholesterol

Many people fail to take note of the foods they eat every day. If you are one of these people, you better start changing this and make it a habit to eat healthy foods before you find yourself asking how to lower cholesterol. This will help improve your overall health and decrease your chances of having serious diseases.

Certain medications help you reduce cholesterol. However, there are ways on how to lower cholesterol naturally. Changes in your lifestyle are sometimes necessary such as losing weight, exercising regularly and eating healthy foods. One of the best ways to start is to determine the right foods that lower cholesterol.

1. Oats

Many consider breakfast as the most important meal of the day. Kicking your day off with two servings of oats is a great way to boost your energy and lower your LDL cholesterol.

2. Salmon and Fatty Fish

Salmon, sardines, and herring contain Omega-3 fats. Omega-3 is known to help prevent various diseases including heart attack and dementia. Studies also show that Omega-3 helps improve cholesterol levels.

3. Nuts

Studies show that nuts help tremendously in lowering cholesterol levels. Almond and cashews are the most popular choices. Be cautious, though. Nuts have high calories so you wouldn’t want to eat too much. It is recommended to consume 1.5 ounces of nuts every day.

4. Beans

Beans contain fiber which decreases the rate of absorption of cholesterol. Consuming black or pinto beans provides you with one-third of your daily fiber requirement.

5. Red Wine

If you are drinking red wine every night after dinner, you are doing the right thing. Studies show that red grapes used to make red wine decreases LDL cholesterol levels by almost 10% when consumed daily.

6. Tea

Tea is not popular to many young people as much as it is to old ones. But you probably should start enjoying your cup of tea every day because it has been proven to reduce the risks of cancer and also reduce LDL cholesterol levels.

7. Olive Oil

Olive oil is rich with monounsaturated fats which reduce your total cholesterol and LDL cholesterol levels. This healthy dietary fat also lowers the risk of heart disease.

8. Avocado

Another source of monounsaturated fat is avocado. Avocado is also rich in beta-sitosterol which decreases the amount of cholesterol absorbed in certain foods.

9. Spinach

Spinach is the favorite food of Popeye for good reason. Spinach is rich in lutein. According to studies, a half cup of spinach daily helps your arteries be free from cholesterol, thus reducing the risk of heart disease.

10. Chocolate

Yes, you are reading it right: chocolate is included in the list of foods that lower cholesterol. Chocolates help increase your HDL cholesterol levels. In a study conducted in 2007, participants who consumed cocoa powder over 12 weeks presented an increase in HDL cholesterol by as much as 24%. Make it a point to choose dark chocolate or the bitter-sweet ones. These types of chocolate contain 3 times as much antioxidants than those found in milk chocolate.

Everyone needs to check their cholesterol levels, whether young or old. Many factors influence the amount of cholesterol in your blood but a healthy and well-balanced diet has a great effect in controlling your cholesterol levels. Knowing the right foods that lower cholesterol is a great start towards a healthier you.