Conquer Cholesterol with the Right Mix of Foods

There's no reason to be on a rabbit diet when you have high cholesterol. But there is reason to add some cholesterol fighting foods to your diet. Some tasty and decadent foods can actually lower your cholesterol levels. So go ahead, eat your heart out.

There are two kinds of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as "bad" cholesterol because it clumps together in the arteries and blocks blood flow. HDL is called "good" cholesterol because it tends to scrape the LDL off the artery walls as it passes through your bloodstream. This means that high HDL levels are vital, while high LDL levels are a problem.

Your body produces all the cholesterol it needs. Anything extra is a result of your diet, lack of exercise, and more likely than not, stress. That means that you can change your cholesterol levels by adding the right kind of foods to your diet.

Nuts

Walnuts and almonds are rich in polyunsaturated fatty acids, which keep blood vessels supple and healthy. But before you go shoveling the mixed nuts into your mouth, take caution that nuts are very high in calories and you only need a handful of them each day to do the trick. And while it's true that nuts are high in fat, it's mostly monounsaturated fat and polyunsaturated fat or "good fats" that are an integral part of heart-healthy diets. Other beneficial ingredients include fiber, protein, vitamin E, calcium, magnesium, potassium, selenium, zinc, copper, and arginine (an amino acid that may improve blood vessel function). Studies have shown that one-third of a cup of walnuts is enough to make a big difference, lowering LDL cholesterol levels by as much as 12%.

Oatmeal

The people at Quaker were right: Oatmeal really is heart-healthy. The grain is high in soluble fiber, which fights cholesterol in your intestines before it gets a chance to enter your bloodstream. Eat about a cup and a half of cooked oatmeal a day and watch your cholesterol numbers drop.

If you get tired of oatmeal, there are plenty of other options: Kidney beans, Brussels sprouts, apples, pears, barley, and prunes contain tons of soluble fiber. Try to get about 10 grams of the stuff a day; and it'll your LDL levels will decrease by about 5%.

Fish

When it comes to fish, we should look to the Eskimos. They have great hearts. Eskimos have a lower rate of heart disease. Why? It's all the fish they eat. Fish contains high levels of omega-3 fatty acids, which lower bad cholesterol levels, reducing blood pressure and the risk of getting blood clots. But not all fish is created equal. Mackerel, lake trout, herring, sardines, albacore tuna, and salmon have the highest levels of omega-3 fatty acids.

Try to get about three servings of fish a week. If you're no fish lover, try adding some flaxseed, walnuts, canola oil or soybean oil to your diet. All are high in omega-3 fatty acids and can be mixed into dishes without imparting big flavors.

Plant sterols and stanols

Plants aren't just there to look pretty. Plant sterols and stanols can significantly lower your cholesterol. Like soluble fiber, sterols and stanols wrap themselves around cholesterol while it's in your intestines. Products with sterols in them can reduce your cholesterol level by as much as 10%.

So, where can you find sterols and stanols? Oddly enough, you can find them in fortified orange juice. Several new juices are loaded with sterols. Just look for them on the label. For the best results, try to get about two grams of sterols a day, which turns out to be about one glass of orange juice.

Beans

We all know beans are healthy, but keep the bad stuff out of the mix. Lima, kidney, black, lentils, and other dried beans are very high in soluble fiber. And soluble fiber, you'll remember, blocks cholesterol before you can absorb it. Just half a cup of beans a day has been shown to reduce cholesterol.

Fruits and veggies

We've learned from a young age that it's always a good idea to eat lots of fruits and vegetables. When you have high cholesterol, however, it's doubly important to eat several servings a day. Fruits and veggies have lots of soluble fiber, so eat at least five servings a day for ultimate benefits. But before you throw a fit or throw up, remember that a serving is only half a cup. The best fruits and veggies -- the ones that contain the most fiber -- are apples, citrus fruits, berries, carrots, apricots, prunes, cabbage, sweet potatoes, and Brussels sprouts.

These foods are not a quick cure. They'll help over time, but you'll need to add other things to the mix. Get more exercise and learn to relax. That, on top of a low-fat diet, will lower your risk of heart disease.