Cholesterol Lowering Foods

Cholesterol is a leading factor contributing to heart disease. Since heart disease is the primary cause of death in the U.S., it behooves many people to educate themselves on cholesterol lowering foods. Replacing food high in cholesterol with foods that lower cholesterol is one great way to reduce the risk of heart disease.

One of the easiest ways to fight high cholesterol levels is making sure to eat only whole grains. Whole grain bread is much healthier and nutritious than "white" bread, and often has a more complex taste. A piece of whole grain toast, for instance, can be topped with margarine, instead of the more fattening butter. Consequently, oat meal contains soluble fiber, an ingredient that prevents the absorption of cholesterol through the intestinal tract. Fiber, in general, is a desirable ingredient in cholesterol lowering foods.

Another tip for choosing cholesterol lowering foods is to select food that contains healthy fats. Fish, like salmon, trout, and albacore tuna, contains omega-3 fatty acids that work wonders in reducing blood pressure. To get the highest levels of omega-3 fatty acids, experts recommend baking or grilling fish, not frying it. Avocados and olives are two other types of food that lower cholesterol with healthy unsaturated fats. Besides combating heart disease, they are also effective in diabetes prevention.

Fruit should be a part of any balanced diet. Numerous types of fruit are capable of lowering cholesterol levels, but blueberries, pomegranates, and even apples are tasty fruits that are also cholesterol lowering foods. Finally, an important part of lowering cholesterol is avoiding foods that raise cholesterol levels, in which case the health benefits of unfiltered coffee are suspect.

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