Diet Tips for Reducing Cholesterol

High cholesterol has become very commonplace these days and makes for the search of an effective low cholesterol diet quite popular. There are plenty of medications to reduce cholesterol, but using foods that lower cholesterol naturally can be just as effective if not more effective than medicine.

No doubt high cholesterol can be very dangerous as it is a big factor in heart disease. It narrows the arteries in turn restricting blood flow; this can lead to angina or worse, a heart attack. A cholesterol diet is a must for anyone whether his or her levels are high or not, if they want to maintain good health.

Low Cholesterol Diets

There are many cholesterol diets out there. The best way to incorporate a diet to lower cholesterol is to eat healthfully and stock up on foods that are low in cholesterol and saturated fat. Such foods include vegetables, fruits, whole grains, lean meats, healthy oils and low or non-fat dairy. All good cholesterol diets should implement these guidelines.

Try to limit your intake of fatty foods and restrict red meats to three times per week or less. Egg whites are good, but keep egg yolks to about two per week only. Chicken and turkey should be eaten without the skin and preferably not fried. Fish is also an excellent source of protein that is low in cholesterol, but eat shellfish sparingly. Snacks and pastries should be very limited. Try to eat whole wheat whenever possible and avoid butter if you can. Stay away from hydrogenated fats, margarines and trans fats and use oils like canola, corn, oil, safflower and peanut.

Foods That Lower Cholesterol

In addition to following a diet to lower cholesterol you can also make sure you eat certain foods that lower cholesterol on their own. Such foods have been proven to actually lower cholesterol naturally and also raise the good (HDL) cholesterol in your system.

These foods include:

Oatmeal

Oat bran

Whole grains

Fish rich in Omega 3 Fatty Acids

Nuts, such as almonds, walnuts and hazelnuts

Plant sterols and stanols

Olive oil

Garlic

Avocados

Foods high in vitamins C and E

Light to very moderate drinking (about one glass of beer or wine a day) can also help lower cholesterol

Following a cholesterol free diet should provide a solid road to reducing your cholesterol levels. Eating well and making sure you get enough of the right foods and less of the bad ones will help you get your cholesterol in check.

Sources:

Harvard School of Public Health

MayoClinic

Your Total Health

Mountain States Health Alliance