You’ve seen the ads on television and cereal boxes about lowering the cholesterol level in your blood with specific foods. Should you go out and buy their product? There are several foods that will do just that.
Fish
Fish contains omega-3 fatty acids. It is that ingredient in fish that lowers cholesterol. Research findings suggest that at least two servings of fish per week are needed. The fish with the highest level of omega-3 fatty acids are salmon, albacore tuna, lake trout, herring, sardines, and mackerel. Ground flaxseed and canola oil are also sources of omega-3 fatty acids.
Another option is to take an omega-3 or fish oil supplement. It, however, lacks the other nutrients present in fish.
Soluble Fiber
Soluble fiber works by reducing the absorption of cholesterol in your intestines. There are many foods that are great suppliers of soluble fiber: oatmeal, oat bran, barley, lentils, kidney, lima, black, navy and pinto beans, apples, pears, apricots, citrus fruit, prunes, raisins, figs, dates, blackberries, broccoli, Brussels sprouts, peas, and sweet potatoes.
Nuts
Walnuts and almonds are the two nuts that have been shown in studies to lower cholesterol in four weeks. Since they are calorie packed, eat them in place of other protein foods.
Olive Oil
The Food and Drug Administration recommends using 2 tablespoons of olive oil a day. There is some evidence that extra-virgin olive oil has the greatest cholesterol lowering effect. Avoid “light” olive oils because they have been processed more and thus contain fewer antioxidants that lower the cholesterol. Use it in place of butter and stick margarine.
Sterols and Stanols
These are substances found in plants that also block the absorption of cholesterol. They are added to foods like margarine, orange juice and yogurt drinks. To get results, 2 grams of sterols are need daily divided into two servings at different times of the day. Products containing sterols or stanols include Benecol spread, CocoaVia snack bars, Healthy Heart yogurt, Lifetime Low-fat cheese, Minute Maid Premium Heart Wise orange juice, Nature Valley Healthy Heart chewy granola bars, Promise Activ Super Shots, Rice Dream Heart Wise beverage, Smart Balance Omega Plus spread, Take Control spread.
Total diet
The amount of saturated and trans fats in the diet needs to be reduced in combination with adding the above foods. Saturated and trans fats increase cholesterol levels. Saturated fats are in meat, poultry skin, whole fat dairy products and butter. Trans fats are found in stick margarine and hydrogenated oils. Bakery goods, chips, snack foods, fried foods and fast food usually contain trans fat.
