Staying Heart Healthy: Nine Cholesterol-Lowering Foods

If you’re like many who have been diagnosed with elevated cholesterol, you would like to control the condition with diet before turning to medicines. This is a prudent approach.

There are, as a matter of fact, quite a few foods that can help in this respect.

Here are a few of them, with preparation suggestions:

1. Oat bran – While it is not a magic bullet and has been subject to much hype, oat bran is a high-fiber food that helps lower cholesterol. Oat bran isn’t solely high in fiber, but it likewise contains beta-glucans which are the keys to its cholesterol-lowering power.

2. Barley – Another high-fiber food, barley is plentiful in beta-glucans as well. As a matter of fact, it has as much as 3 times the amount of beta glucan as oat bran.

3. Beans – Again, the combination of high fiber and beta-glucans comes together, this time in the small bean. Beans also have lecithin, which is a cholesterol-lowering nutrient.

4. Garlic and onion – It appears there are few conditions that garlic can not help. In Europe, garlic is “officially” authorized as a treatment for high cholesterol. A clove of garlic a day is supposed to lower cholesterol by as much as fifteen percent. One-half an onion each day gives a similar result.

5. Sesame seeds – These appetizing little seeds aren’t the sole foods with phytosterols – all plant foods have phytosterols to some point – but they’re unusually high in these compounds. Phytosterols are assimilated into the blood, pushing cholesterol out of the way, so to speak.

6. Lettuce – Likewise reasonably high in phytosterols, leafy green lettuce is a fine food for bringing down cholesterol.

7. Avocado – Ironically, the high-fat avocado has been shown to help bring down cholesterol. It’s particularly effective when combined with olive oil in the diet.

8. Carrots – Carrots are high in pectin, which is a source of fiber that’s implicated in bringing down cholesterol. Consume a carrot or 2 each day.

9. Apples -Apples are likewise high in pectin. An apple a day…

Incorporating These Foods into Your Diet

• Try a bean and barley soup seasoned with a lot of onion and garlic.
• Make oat bran muffins for breakfast, and integrate oat bran into home-baked breads.
• Sesame seeds may likewise be added to baked goods, and tahini, a sesame seed paste, is a fine way to get a lot of this seed into your diet.
• Try a salad with lettuce and avocado with an olive oil-based dressing.

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