Foods That Reduce Cholesterol and Keep Your Heart Healthy

You can keep your heart healthy by eating foods that reduce cholesterol. These foods can help increase the type of cholesterol that is good for you while decreasing the “bad” cholesterol. There are two ways you get cholesterol. It is produced naturally in your body. You also get it from the foods you eat. Most of your cholesterol is produced by your liver and other cells in your body.

You cholesterol numbers consist of your HDL, which is known as the good cholesterol. LDL is known as the bad cholesterol because it can build up in your arteries and cause them to harden. Everyone produces LDL cholesterol in their bodies. If you have family members who have high cholesterol, you may be at risk as well. Get advice from your doctor before beginning a diet to reduce cholesterol. For some people, diet alone may not be enough to lower these numbers.

Oats

Oatmeal can help reduce the bad cholesterol or LDL in your body. Oatmeal is a good source of soluble fiber, which can prevent your bloodstream from absorbing cholesterol. According to Mayo Clinic, it takes at least 5 grams of soluble fiber daily to effectively lower cholesterol numbers. Other foods that reduce cholesterol and are loaded with soluble fiber include prunes, apples, kidney beans, and pears.

Omega-3 Fatty Acids

Foods containing omega-3 fatty acids can help lower blood pressure and cholesterol levels as well as prevent the formation of blood clots. You can get omega-3 fatty acids from cold water fish such as salmon, tuna, and mackerel. You can also get them from nuts such as walnuts and almonds.

The American Heart Association recommends eating two servings of fish every week. Bake or grill the fish to avoid adding unhealthy fats to the fish, which can elevate levels of the LDL or bad cholesterol.

Olive Oil

Include olive oil in your diet to reduce cholesterol. It contains antioxidants which can reduce the bad LDL cholesterol while allowing the good HDL cholesterol levels to remain intact. Extra-virgin olive oil best because is more potent because it is less processed allowing it to have the maximum effect.

According to the Food and Drug Administration, consuming 2 tablespoons of olive oil daily will help keep your heart healthy.

Sterols and Stanols

Stanols or sterols, ingredients which are found in plants, prevent your body from absorbing cholesterol. Certain foods such as fruit juices, margarine, and yogurts are fortified with plant stanols or sterols. The daily consumption of 2 grams of these substances can lower the bad LDL cholesterol levels by up to 10 percent.

Eating foods that reduce cholesterol is a big part of the overall plan to keep your heart healthy but there are other modifications you can make to your diet. Limit your intake of saturated and trans fats. Saturated fats are found in meats and dairy foods and can raise your LDL cholesterol levels. Trans fats are often found in crackers, cookies and margarines. Trans fats can elevate the bad LDL cholesterol and lower the good HDL levels.