Having high cholesterol can wreak havoc on your health. With high cholesterol levels you are prone to heart attacks, heart disease, illnesses and in worst case death. Luckily, exercise, medication and proper nutrition can help you to lower your high cholesterol levels over time. If you keep up with a healthy lifestyle change you will win the battle against the dangers of having high cholesterol levels.
Foods that are high in soluble fiber, foods that are low in fat and good carbohydrates are what you need to eat to lower high cholesterol levels. Here is a list of eight foods that you can eat to lower high cholesterol:
Garlic contains a substance called allicin that has been shown in studies to lower LDL cholesterol. Eating one half or a clove of garlic a day was shown to lower bad cholesterol by 9%. Try to eat baked or cooked onion to release the cholesterol lowering power of allicin.
Nuts contain heart healthy copper and magnesium. Magnesium has been shown to lower high cholesterol and regulate blood pressure. Not only that, but nuts contain vitamin E which rids the body of bad cholesterol while raising good HDL cholesterol. Try eating more almonds, walnuts and peanuts to lower high cholesterol.
Olive oil has many health and practical benefits. And among its health benefits is the ability to lower high cholesterol. Olive oil is a monounsaturated fat that lowers high cholesterol and is a healthy alternative to butter and margarine. You can cook with more olive oil to reap its cholesterol lowering health benefit or you can add more olive oil to your diet by taking one tablespoon of olive oil per day.
Mushrooms are good foods to eat to lower high cholesterol. Studies show that mushrooms can reduce high cholesterol by more than 45% when eaten for at least a month. Try to add more mushrooms as a side dish to help lower high cholesterol. Please note that you should eat cooked mushrooms to avoid any fatal poising that may occur and please eat mushrooms that you know are safe.
Fresh Fruits and Vegetables
Fresh fruits and vegetables such as oranges, strawberries, apples, avocados, figs, Brussels sprouts, kale, cabbage and celery can help to lower high cholesterol. Fresh fruits and vegetables are loaded with insoluble fiber that helps to remove bad cholesterol from the blood stream.
Whole Grains and Cereals
Whole grains and cereals are great cholesterol lowering foods that you can eat on a regular basis to lower high cholesterol. Barley, oats, buckwheat, wheat germ, bulgur, brown rice, rye flour and whole wheat bread are high in fiber that helps to lower high cholesterol.
Beans such as lentils, chick peas, kidney beans, black beans and black-eyed peas contain a wealth of fiber to jumpstart your fight against high cholesterol. Adding beans to your diet can lower your cholesterol significantly. Try to eat more lentils in particular as lentils contain more fiber than any other legume.
Milk and other foods high in calcium can help to lower high cholesterol. Researchers say having at least 1,000 milligrams of calcium a day can help to lower bad LDL cholesterol, while raising good HDL cholesterol. Try to replace sodas and high-sugar drinks with healthy milk to lower high cholesterol.
You can lower high cholesterol or keep your cholesterol in check by making smart food choices. Start eating more fruits and vegetables, cereals, beans and nuts and minimize your intake of high-fat, high-carb, high-sodium and sugar-laden foods. Make a cholesterol fighting plan and stick to it and you can reduce your high cholesterol today.