Cholesterol Lowering Foods that Are Tasty

While Cholesterol is an important component of our bodies, too much of it can cause many problems. If our bodies are making or taking in more cholesterol than they use, serious and in some cases life threatening health problems may occur. Such problems can be atherosclerosis (development of plaques in arteries), heart attack, and stroke.

In addition to take medication, eating the right foods can help reduce a person's cholesterol levels, especially the LDL cholesterol (the bad cholesterol). The best part about eating foods that help lower cholesterol is that they taste great and do not cause side effects like drugs do. There are many options to choose from. Here are some foods that are known for lowering cholesterol levels:

1. Cereals with Oats

Soluble fiber, particularly Beta Glucan, has been shown to lower cholesterol. Many cereals containing this soluble fiber include Oat Meal (the regular kind is the best), Cheerios, Honey Nut Cheerios, and Honey Bunches of Oats. All of these cereals can be found at a neighborhood supermarket. One should get between two and four cups of oats each day.

2. Fruits and Vegetables

It should be no surprise that fruits and vegetables have cholesterol lowering properties. Apples, oranges, berries, carrots, cabbage, and sweet potatoes have a lot of soluble fiber that can lower cholesterol levels. One should get at least five servings of this food group in a day.

3. Nuts

This is another food that has been of interest when it comes to lowering cholesterol issues and reducing the risk of heart disease. Nuts including almonds and walnuts contain a lot of the good fats that have been shown to aid in lowering cholesterol. These fats are monounsaturated and polyunsaturated. I always love to buy some almonds because I know that this is a food that you can eat a lot of and still be healthy. On a can of Blue Diamond almonds, it says that scientific evidence suggests but does not prove that 1.5 grams of almonds a day can reduce the risk of heart disease. This is enough for me to eat them as much as possible.

4. Fish

Fish, another one of my most favorite foods, is a great source of Omega 3 fatty acids (the good fats). This includes Salmon, Orange Ruffy, and to a lesser extent Tuna. If you have ever eaten a fish like salmon, you know that it is very oily. These oils are what can help lower a person's cholesterol levels. It has also been shown that these fats make the blood more slippery and this may help prevent the buildup of cholesterol plaques.

5. Skim Milk

While milk is not really considered a food, it is a common staple of households and therefore falls into this category. For those individuals who drink whole or 2% milk, look at the nutrition label and you will be surprised at how much cholesterol there really is. If you suffer from high cholesterol, consider switching to skim milk. If you cannot stomach it, then try 1% milk. It has a lot less fat and cholesterol than the 2% or whole milk.

6. Kellogg's Nutri-Grain Cereal Bars

Nutri-Grain bars have a lot of whole grains, 0 milligrams of cholesterol, and are low in saturated fat. In addition, they have fiber. If you are not able to eat a bowl of cereal consider eating a couple of Nutri-Grain bars.

7. Wheat Thins

It is smart for people to try to stay away from the flavored potato chips and snacks. Try to eat snacks that have a lot of whole grains in them. Wheat Thins are a great and sensible choice. They have 22 grams of whole grain per serving and no cholesterol. In addition, they are low in saturated fat and contain polyunsaturated and monounsaturated fats.

8. 100% Wheat Bread

If you have high cholesterol, consider eating a healthier alternative to white bread. Wheat bread is a lot healthier than white bread because it has more fiber and low saturated fat. I eat Sara Lee's 100% Whole Wheat Bread and it is just as good tasting as white bread. Of course, this bread contains 0 milligrams of cholesterol.

9. Legumes

Eating legumes such as beans, alfalfa, peas, and lentils in combination with grains will help a person keep their cholesterol levels lower. These foods are low in fat and have no cholesterol. They also contain essential amino acids.

10. Macaroni with Homemade Sauce

Macaroni is not only a good source of carbohydrates, but it is also low in cholesterol and comes with whole grain. Homemade tomato sauce contains tomatoes with a number of natural spices. Also, macaroni is low in fat. What is better than eating something that gives you energy and keeps your cholesterol from rising?

Sources:

"Cholesterol Lowering Foods." http://www.loweringcholesterol.net/show/cholesterol-lowering-foods

Wikipedia The Free Encyclopedia, http://en.wikipedia.org/wiki/Legume