Different types of foods can lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Oats. An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.
Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
Beans. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
Eggplant, okra and cauliflower. All three vegetables are good sources of fiber.
Nuts. Try eating almonds, walnuts, peanuts, and other nuts which are good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, Nuts have additional nutrients that protect the heart in other ways too.
Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL. Lots of recipe now include applesauce to replace oil in recipes.
Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
Are you a busy mom or busy professional opting for choices that are not the healthiest for you or your family. You can now sit down for dinner and have nourishing home cooked meals fully prepared in your home without the high calories and high sodium content. Every meal is stored in the fridge and awaits you. No more worries, no more stress on what am I going to have for dinner? Debbie’s Mobile Kitchen can help. Visit me @ http://debbiesmobilekitchen.wordpress.com orhttp://www.facebook.com/pages/Debbies-Mobile-Kitchen/132393246796408