Best Food For Low Cholesterol

Best Food For Low Cholesterol

Oats

If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. 

The Ancient Herb for Heart Health
For thousands of years, garlic has been used in nearly every culture in the world, and not just to repel evil. Its nutritional value and flavor have made it a kitchen staple. Ancient Egyptians ate garlic for stamina; in modern times, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research has found that it helps stop artery-clogging plaque at its earliest stage (called nanoplaque). How? Garlic keeps individual cholesterol particles from sticking to artery walls.

How to get some: Next time you hit the supermarket, pick up a tub of freshly peeled garlic cloves, and challenge yourself to make sure it's gone before the "best by" date. Chop up and toss on pizza, in soups, or on side dishes.

Eat this much: To reap benefits, try for 2 to 4 fresh cloves a day.

Red wine

Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.

Avocado

Avocado( PHOTO BY MARIUSZ BLACH/GETTY IMAGES )

Avocados are a great source of heart-healthy monounsaturated fat?a type of fat that may actually help to raise levels of HDL ("good"cholesterol) while lowering levels of LDL ("bad" cholesterol). And these delectable green orbs pack more of the cholesterol-smashing beta-sitosterol (a beneficial plant-based fat) than any other fruit. Beta-sitosterol reduces the amount of cholesterol absorbed from food. So the combination of beta-sitosterol and monounsaturated fat makes the avocado an excellent cholesterol buster.

How to get some: Avocado is a bit high in calories. Your best strategy: Use this luscious veggie in place of another high-fat food or condiment.

Eat this much: The American Heart Association recommends that you get up to 15% of your daily calories from monounsaturated fats like those contained in avocados, but some heart experts recommend an even greater percentage. (In an 1,800-calorie diet, 15% translates into 30 grams per day.) FYI: A whole avocado has about 300 calories and 30g fat. (Check out these 8 delicious ideas for avocados.)

Salmon & fatty fish

Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. 

Spinach

Spinach contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just a ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging.

How to get some: Look for 9-oz bags of baby spinach leaves that you can pop in the microwave (ready in 3 minutes). Top with 2 tablespoons of Parmesan and 1 tablespoon of toasted sunflower seeds. Add a roll, and you've got a heavenly low-cal dinner for one.

Eat this much: Spinach is the richest source of lutein. Shoot for a ½ cup a day.