How to Lower Your Cholesterol

Today with so many foods available and with our lives running in overtime, it is easy to take in saturated fats and increase your levels of cholesterol into alarming numbers. Fear not because just as a poor diet can bring levels up starting and developing smart eating habits can reverse your levels. Although there are other factors that contribute to your high cholesterol such as a family history, high blood pressure, obesity and smoking, many of these things are in your control and can be taken care of. Let’s talk about some foods that lower cholesterol.

Before starting any diet in would be smart to check with your physician to determine what your cholesterol levels are. There are two levels that help to determine if you are at risk. The first one is a high LDL; the number should ideally range between 100 and 125. The second is Low HDL this number should be around 60. Once it has been discovered that you have a problem with your cholesterol it is time to start to modify your eating habits by introducing good foods and removing those high in saturated fats and trans-fats and partaking in a low-cholesterol diet.

Oats are not only easy to eat – a bowl in the morning before work – but they are a great source of soluble fiber. Soluble fiber is important in that it actually binds cholesterol in the digestive system and helps to remove any saturated fats out of the body before they can be absorbed in the system. Oats by their nature will actually help to reduce your cholesterol with each bowl. If oats are not your thing try barley or whole grains, they offer the same results and are considered foods that lower cholesterol.

Do not overlook beans. With such a vast variety, beans are at the top of the list of foods rich in soluble fiber. Since beans take a long time to digest they can reduce your LDL by as much as 5%. Eggplant and okra are also a great choice for gaining soluble fiber and also low in calories. Nuts, apples, grapes, strawberries and citrus fruits can also be added to your list. When making your food choices it is important not to leave out your cooking oil, by using Olive oil and Canola oil in place of vegetable oil, butter and shortening, you will help to reduce the saturated fat going in to your body and see that they are foods that lower cholesterol.

Foods that are fortified with sterols and stanols will gum up the body’s ability to absorb cholesterol from food. Getting just 2 grams per day of sterols or stanols can reduce your cholesterol by 10%. Soy, tofu, and fatty fish are highly recommended. If you are not certain that you will be able to get the amounts of good foods needed daily to ensure a reduction to your cholesterol, supplements, though not preferred, can be taken. Supplements should be taken in addition to foods that lower cholesterol.

The smart way to reduce cholesterol is to kick your bad eating habits and add physical activity at least three times per week. If you are currently not in shape or have not done any type of physical activity for years, go slow. Start with a brisk walk after dinner and work towards that workout with a friend. Exercise should be complemented with foods that lower cholesterol.