5 Healthy Foods That’ll Lower Your Cholesterol
If you’ve done any dietary research, you probably know that foods derived from animals tend to be high in saturated fats. High cholesterol clinical studies have shown that these saturated fats can and will have a significant effect on your cholesterol levels.
That being said, there are plenty of posts about the foods that cause high cholesterol. Today, we’re going to look at 5 healthy foods that can lower your cholesterol levels over time.
We won’t be covering all of the foods that combat bad cholesterol levels in this post. However, these 5 can easily be incorporated into a your diet.
Please note that this post is meant to be purely informational. Dietary results can vary for different people.
1) Monounsaturated and Polyunsaturated Fats
One of the best ways to lower your LDL cholesterol levels is to substitute those saturated fat for something a bit healthier! We’re talking about healthy fats like:
- Olive oil
- Canola oil
- Peanut oil
- Avocados (a personal favorite!!)
People who cook primarily with olive oils, or even sunflower oil, could see up to an 18% decrease in their bad cholesterol levels! This can lower your risk for high cholesterol and even heart disease.
2) Flax Seeds
Have you been diagnosed with hypercholesterolemia? Studies show that you can reduce your cholesterol levels by up to 14% by eating 38 grams of flax seeds per day. Plus, young adults can benefit from incorporating these flax seeds in their diet.
Flax seeds can be found in a variety of different baked food items like muffins or oatmeal.
It’s actually shocking how effective bran, or oat bran, can be at lowering cholesterol levels in adults. Do you dart for the bowl and spoon as a part of your breakfast ritual? Then it shouldn’t be too difficult to get more bran in your diet. There are a variety of cereals that provide a healthy amount of bran to start out the day. Here are some we recommend:
- General Mills’ Fiber One
- Kasha’s Good Friends
- Kashi’s Go Lean
- Kashi’s Go Lean Crunch
- Kellogg’s All Bran
- Kellogg’s Raisin Bran
- Post’s Grape-nuts
- Post’s Shredded Wheat
You can also easily include some bran during lunch and dinner with wheat bread.
Based on several high cholesterol studies, garlic seems to be quite the miracle food. Aside from having attributes that combat cancer, it can also add flavor to a diverse variety of dishes! Just be sure to have a mint on hand afterward…
Clinical trials have shown that half of a garlic clove per day can help reduce your cholesterol levels by around 9-12%. Many experts recommend eating garlic raw when you can, but this is more of a general guideline.
This nut is renowned as a great source of protein, and studies have shown that almonds can also help lower your cholesterol levels. If you have high cholesterol, try eating one cup of almonds per day. Researchers have reported that almonds can reduce your cholesterol by up to 10 percent.
Fortunately, this healthy nut makes for a great snack and can be an excellent addition to a wide variety of dishes (here are 10 great recipes that include almonds!)
Walnuts and Pistachios
Walnuts and pistachios are both healthy sources of fat for people who are trying to watch their cholesterol. As with almonds, there have been several clinical studies that looked at these nuts potential to lower cholesterol.
Want to get more nuts in your everyday diet? Try eating about 20 to 30 percent of your daily calories in pistachios, walnuts, or almonds.
These 5 healthy foods can combat bad cholesterol and protect the body from several other medical conditions in the long run.
While we made this list for people who are living with high cholesterol, anyone can use it to improve their shopping trip.