Cholesterol-Reducing Foods

Dear Friends,

Hope you will find this information useful.


There are two kinds of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as “bad” cholesterol because it clumps in the arteries and blocks blood flow. HDL is called “good” cholesterol because it tends to scrape the LDL off the artery walls as it passes through your bloodstream. This means that high HDL levels are an asset, while high LDL levels are a problem.
The following foods have been shown to either lower LDL or raise HDL cholesterol levels.

Nuts
Walnuts are rich in polyunsaturated fatty acids, which keep blood vessels supple and healthy. Almonds harbor the same fatty acids and have a similar effect. But before you go shoveling the mixed nuts into your mouth, take notice: Nuts are very high in calories and you only need a handful of them each day to do the trick. Studies have shown that one-third of a cup of walnuts is enough to make a big difference, lowering LDL cholesterol levels by as much as 12%.

Oatmeal
The people at Quaker were right: Oatmeal really is heart-healthy. The grain is high in soluble fiber, which ensnares cholesterol in your intestines before it gets a chance to enter your bloodstream. Eat about a cup and a half of cooked oatmeal a day and watch your cholesterol numbers drop.

Fish
Eskimos have great hearts -- literally. Eskimos in Greenland have a lower rate of heart disease than others on the frozen island. Why? It’s all the fish they eat. Fish contains high levels of omega-3 fatty acids, which lower bad cholesterol levels, reducing blood pressure and the risk of getting blood clots. But not all fish is created equal. Mackerel, lake trout, herring, sardines, albacore tuna, and salmon have the highest levels of omega-3 fatty acids.

Beans
Beans -- lima, kidney, black, lentils, and other dried beans -- are very high in soluble fiber. And soluble fiber, you’ll remember, blocks cholesterol before you can absorb it. Just half a cup of beans a day has been shown to reduce cholesterol.

Fruits and Veggies
It’s always a good idea to eat lots of fruits and vegetables. When you have high cholesterol, however, it’s doubly important to eat several servings a day. Fruits and veggies have lots of soluble fiber, so eat at least five servings a day for ultimate benefits. But before you throw a fit, remember that a serving is only half a cup. The best fruits and veggies -- the ones that contain the most fiber -- are apples, citrus fruits, berries, carrots, apricots, prunes, cabbage, sweet potatoes, and Brussels sprouts.

Hi Prem.S,

Thanks a lot for posting the useful information on Cholestrol-Reducing foods.

Regards,
ManuuRaghuu

You are welcome ManuuRaghuu.

Regards,
Prem.S

HI
thanx for this valuble information ,when i got to know that my husband is high cholesterol i was very afraid i cant understand what to give and what not to give by ur information i got some ideas in my hubbys diet list and one more question if u can answer i'll b very thankful WHAT IS THE RANGE OF LDL AND HDL FOR NORMAL CHOLESTEROL"

Hi prem,.

Thx for posting the useful information.

Priya.

Hi Sridevi,

Glad to know that u found this article useful for your husband's health. My best wishes for you and your husband. Hope the below information will answer ur question:

Ideally, you want your blood cholesterol levels to be below 180, with 180 to 199 being acceptable. If you move into the 200 to 219 range, you have a level that’s borderline high and if you are above 220, you need to look for and follow cholesterol-lowering diets.

Looking at the cholesterol types individually, high-density lipoprotein (HDL) is the kind of cholesterol that’s good and it’s considered too low if it is below 35, acceptable if it is between 36 and 50, and ideal if it is 50 or greater.

Low-density lipoprotein (LDL) is the bad cholesterol and it’s at an ideal level if it’s less than 130, it’s considered borderline high between 131 and 159, and it’s too high if it is above 160.

Regards,
Prem

Hi Priya,

U are most welcome :)

Regards,
Prem

Hi prem,.

Thanks for sharing the useful information.

Hi prem,

Thanks a lot for posting the useful information on Cholestrol-Reducing foods.Keep posting such useful things wit h us.

Thanks for useful information on cholestrol lowering diets.
Take 3 walnuts daily as it makes wonders for your health.
BENEFITS: Lowers cholestrol, increases your good cholestrol, boosts memory, lifts your moods, protects against heart disease, controls blood pressure, stops weight gain, protects liver and paralyses.
Along with 3walnuts per day you can also take 3 prunes .