Foods for Lowering Cholesterol Diet

High blood cholesterol level is something we should all watch for, including children. Above all, by choosing the right diet and taking in some omega-3 fatty acid and plant sterols, you can lower your cholesterol level. In fact, foods for lowering cholesterol have several keywords.

  1. high fiber
  2. omega-3 fatty acid
  3. mono- and polyunsaturated fatty acids
  4. phytosterols (plant sterols)

Therefore, any food rich in one or more of the four will be good for lowering cholesterol. In all, here are the foods:

Foods lowering cholesterol level:

Flaxseed, beans and vegetables and fruits – High Fiber

Fiber helps to reduce your LDL level by cutting the absorption of cholesterol into your bloodstream.  Therefore, you can choose from:

  • flaxseed.
  • various kinds of beans. 
  • vegetables, for example, eggplant and okra.
  • fruits such as apples, grapes, strawberries and citrus fruits.
Plant sterols, omega-3 fatty acid and lowering cholesterol
High-fiber foods

Fatty fish and fish oils – omega-3 fatty acid

For one thing, eating certain types of fish two or three times a week may lower your LDL level. That’s because omega-3 fatty acids in these fish can reduce your blood pressure. Your risk of getting blood clots will also be lowered. You can choose from:

  • mackerel. 
  • lake trout. 
  • herring. 
  • sardines. 
  • albacore tuna. 
  • salmon.  
  • halibut. 
Plant sterols, omega-3 fatty acid and lowering cholesterol
Increase your intake of Omega-3 fatty acids

Walnuts, almonds and other nuts – mono- and polyunsaturated fatty acids

Mono- and polyunsaturated fatty acids in nuts are helpful in keeping the blood vessels healthy. However, you need to mind your intake. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts will reduce your risk of heart disease accordingly. These include:

  • almonds
  • hazelnuts
  • peanuts
  • pecans
  • some pine nuts
  • pistachio nuts
  • walnuts.
Plant sterols, omega-3 fatty acid and lowering cholesterol
Nuts also helps lower your cholesterol.

However, make sure the nuts you eat aren’t salted or coated with sugar. These nuts are already high in calories, so a handful will do. Otherwise, you may get overweight.

Avocado – monounsaturated fat

Similarly, avocadoes are healthy fruits full of nutrients. Meanwhile, they are also rich in monounsaturated fatty acids. It is found that eating an avocado a day will probably help improve LDL levels in people who are obese.

Plant sterols, omega-3 fatty acid and lowering cholesterol
Avocado, an ideal fruit.

Foods with added phytosterols (plant sterols)

Phytosterols are substances in plants that help block the absorption of cholesterol. On the whole, some margarines, orange juice and yogurt drinks come with added plant sterols and contribute to lowering cholesterol of LDL by 5 to 15 percent.

Plant sterols, omega-3 fatty acid and lowering cholesterol
Plant sterols

Plant-based cooking oil -omega-3 or phytosterols

Plant-based cooking oils contain either a high amount of omega-3 or phytosterols. If you switch to the following liquid vegetable oils made of these plant seeds, your LDL cholesterol will be lowered:

  • flaxseed
  • walnut
  • soybean
  • canola 
  • sunflower
  • safflower
Plant sterols, omega-3 fatty acid and lowering cholesterol
Vegetable oils

While adding the above foods into your diet, you should be aware of the calories they contain. Another fact you may want to look at is whether they are harmful to other medical problems you have. If you are unsure, ask your doctor before trying any of these foods.

Related FAQs:

Colon Cleanser Helps Lower High Cholesterol Fast

5 Ways to Lower Blood Cholesterol Quickly

What In the Deed is Hypertenison?

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.