Low Cholesterol Diet

diet and weightloss programs

When a person is on a diet, it can contribute a lot in lowering the cholesterol. As the cholesterol lowers in a person’s body, it can have big benefits for the heart especially on protecting it. By doing a few tweaks to your diet, together with some exercises and other healthy habits for your heart, it can help a lot in lowering the cholesterol in your body.

If you want a low cholesterol diet then here are some foods that you should consider:

Oat bran, oatmeal and high-fiber foods

Oatmeal has soluble fiber which plays a huge part in reducing the low-density lipoprotein (LDL) or “bad” cholesterol in your body. Apart from oatmeal, soluble fiber can be found in other foods such as apples, kidney beans, pears, prunes and barley.

This fiber is helpful in reducing the absorption of bad cholesterol into your bloodstream. If you have 1 ½ cups of cooked oatmeal for your diet then this provides 6 grams of fiber. You can also mix in some fruits such as bananas to add an extra 4 grams of fiber. So by having 5 grams or more of soluble fiber into your diet each day, you can do a lot in decreasing the total LDL cholesterol.

Fish and omega 3 fatty acids

Fatty fish is a great source of omega 3 fatty acids that can be really healthy for the heart and reduce your blood pressure. This can also benefit people who recently had a heart attack since omega 3 can help prevent the risk of sudden death. So it is recommended that people should indulge to at least 2 servings of fish in a week.

If you want to know which fish are high in omega 3 fatty acids then these are:

  • Sardines
  • Herring
  • Mackerel
  • Halibut
  • Salmon
  • Lake trout
  • Albacore tuna

The best way to cook these fishes is by grilling or baking them so that you can further avoid the unhealthy fats. For those who don’t like fish that much then you can also consider canola oil or ground flaxseed but the amount of omega 3 fatty acids in these foods are only minimal.

You can also consider taking fish oil supplements but then it doesn’t have nutrients such as selenium which can be commonly found in fish. When taking this supplement, just make sure to take care of your diet and eat lean vegetables or meat instead of fish.

Nuts (Walnuts, Almonds, etc.)

Nuts, especially almonds and walnuts, are very helpful in reducing blood cholesterol. Aside from that, it maintains the health of your blood vessels.

If you plan on having nuts in your diet, make sure that they are not salty or coated with sugar since it can aide for other health issues to arise. Eating about 42.5 grams of nuts a day will surely reduce the risks of having a heart disease. Just watch for the amount of nuts you’ll be eating each day since it is also high in calories.

In addition to your low cholesterol diet, make sure to incorporate some heart-healthy lifestyle as well. Start exercising, quit smoking and maintain a healthy weight to ensure that you have a sound mind and body.