Our bodies naturally produce cholesterol. The amount you produce is dependent on genetics. It’s not inherently bad as you need cholesterol for various bodily functions. However, too much cholesterol can be unhealthy. The American Heart Association established a range for daily cholesterol consumption:
- Less than 200 mg/dL is considered healthy.
- 200 to 239 mg/dL is borderline high cholesterol.
- 240 mg/dL and above is an unhealthy cholesterol level.
Many of our favorite foods also contribute to high cholesterol. But there are some foods that can lower these levels. Here are the top five foods to lower cholesterol:
1. Oatmeal and Oat Bran
Fiber is an important component in the fight against high
cholesterol. Oatmeal offers soluble fiber, which lowers LDL
cholesterol, also known as the “bad” cholesterol.
Serving Suggestion: Stay away from the sugary store brands. Instead, make an old fashioned bowl of oats for breakfast topped with fresh berries and honey for a true power breakfast.
2. Walnuts and Almonds
These nuts are a rich source of polyunsaturated fatty acids, which
help reduce cholesterol.
Serving Suggestion: Keep a bag of dry, unsalted nuts at your desk and have a one-ounce serving each day. That's about 30 almonds.
3. Fish and Omega-3 Fatty Acids
Fatty fish like salmon, mackerel, and albacore tuna have
heart-healthy omega-3 fatty acids and help to lower
cholesterol.
Serving Suggestion: Try this healthy tuna salad recipe using Greek yogurt for lunch, or grill salmon with lemon juice and dill for a quick, delicious dinner.
4. Olive Oil
This staple of the Mediterranean
diet provides antioxidants that lower LDL cholesterol.
The FDA recommends consuming about two tablespoons of olive oil
each day.
Serving Suggestion: Toss with balsamic vinegar and lemon juice for a tangy, simple salad dressing, or toss with pasta and fresh vegetables for a quick and healthy lunch.
5. Foods Fortified with Plant Sterols or
Stanols
Sterols or stanols are substances that are in plants that help
block the absorption of cholesterol. Now, foods are fortified with
sterols or stanols, including margarines, orange juice and yogurt
drinks. However, try to consume these substances through natural
sources like fruits, vegetables, nuts, seeds, and legumes.
Serving Suggestion: Pack fresh fruits and veggies for a filling on-the-go snack, or stuff salads, pastas or wraps with black beans, peas or chickpeas.
These are just a few examples of foods that can reduce cholesterol produced by your body or that you're consuming in the foods you eat. Make these foods part of an overall balanced diet and you will enjoy foods like eggs and beef in moderation without guilt or worry of damaging your health.
Learn more about maintaining a healthy diet at DietsInReview.com.
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