Heart Disease Is A Silent Killer
Eat cholesterol lowering foods & cut the risk of heart disease.
More people die from heart disease and heart attack each year than any other health issue. It is important to educate ourselves and take action to cut the risk. Reducing the risk of getting heart disease is not hard to do. Doing something as simple as eating delicious, cholesterol lowering foods can cut the risk by a large percentage. It has been shown that for every one percent that cholesterol is reduced, the risk of heart disease is reduced by two percent. For example, reduce your cholesterol by 25% and you will reduce your risk of getting heart disease or a heart attack by 50%.
Cholesterol levels of 200 mg. /dL or less is the number to aim for. A dL level of 200 mg. - 239 mg. is borderline and 240 mg. and over is a high risk of getting heart disease.
Fruits & Vegetables
It's a no brainer: Fruits and vegetables are key cholesterol lowering foods.
Most people know that fruits and vegetables are good for you and that you should eat more for good health. They are perfect cholesterol lowering foods.
Including more fruits and vegetables in your diet is not as hard as it seems. There's a vast variety of them. There's at least one that most people like. Many of them are already packaged and perfectly wrapped by nature. For example you can grab an apple, banana, a plastic sandwich bag of grapes or carrots and take them with you on the go.
Fiber loaded whole grains are perfect cholesterol lowering foods.
Fiber is the miracle ingredient in whole grains that literally absorb and sweep fat and cholesterol out of the body.
You can get your whole grains in hardy whole grain breads or delicious cereals. For example, make a healthy sandwich using whole wheat bread. Or you can choose cereal served hot like oatmeal or cereal served cold, such as bowl of crunchy granola breakfast cereal.
Beans & Legumes
These filling and satisfying foods are great for lowering cholesterol.
Beans and legumes are not only delicious and nutritious, they are heart healthy and cholesterol lowering which you should include in your diet.
Beans also contain lots of fiber which absorb then carry cholesterol and fats out of the digestive system and out of the body.
Surprise! Some meats are good for lowering cholesterol.
Many people think they have to become vegetarians if they have high cholesterol. That is not true. There are some meats that actually help reduce cholesterol and are good for you.
Fish and seafood like tuna and salmon contain omega 3 oils. These essential oils are good fats and are heart healthy.
Lean cuts of chicken with the skin and fat removed can be included in a low cholesterol diet as well.
Low Fat Milk & Yogurt
Don't give up milk. There are alternatives.
You don't have to give up milk if you're on a low cholesterol diet. You can have low-fat skim milk and yogurt. You may also enjoy other kinds of milk. For example almond milk and rice milk are two delicious alternatives to cow's milk.
Miscellaneous Cholesterol Lowering Food Products
Add these extras to lower cholesterol.
There are many other foods or beverages that you can include in your diet that are excellent at fighting cholesterol.
Green tea is a good choice to lower cholesterol. Tea contain substances that raise metabolism thereby it aids in burning fat and cholesterol. Antioxidants found in tea also help fight free radicals and heart disease.
Almonds have omega 3 oils which helps lower cholesterol. Studies show that eating a small handful of almonds a day goes a long way in helping prevent heart disease.
Olive oil is an excellent choice of oils. Olive oil helps to clean out arteries and lower the bad fats in the body.
Short List Of Cholesterol Lowering Foods
Try some of these delicious cholesterol busting foods.
Fruits: Apples, Bananas, Blueberries, Cranberries, Cherries, Dates, Figs, Grapes, Grapefruits, Kiwi, Mangoes, Melons, Oranges, Papaya, Peaches, Pears, Pineapples, Raspberries, Strawberries.
Vegetables: Broccoli, Brussel Sprouts, Cabbage,Collard Greens, Corn, Cucumbers, Green Beans, Kale, Lettuce, Olives, Onion, Peas, Potatoes, Pumpkins, Radish, Spinach, Squash, Sweet Peppers, Sweet Potatoes, Tomatoes, Turnip Greens, Zucchini.
Breads & Cereals: Whole Grain Breads, Muffins, and Crackers; Barley, Granola, Oatmeal, Oat Bran.
Beans & Legumes: Black Beans, Navy Beans, Red Beans, Pinto Beans, Legumes.
Meat: Salmon, Tuna and other Fish.
Milk: Low Fat Skim Milk, Almond Milk, Rice Milk.
Miscellaneous: Almonds, Walnuts, Garlic, Cayenne Peppers, Green Tea, Herbal Tea.