• 5 Healthy Foods That Decrease Cholesterol

    What you eat affects more than just your weight, and the right foods can dramatically improve your overall health. One of the most common concerns adults face deals with cholesterol numbers, and when your levels are too high you run the risk of developing a number of health problems. While medications carry the risk of potentially dangerous side effects, you can lower high cholesterol levels naturally simply by changing your diet. Adding a few nutritious food items to your diet will not only lower dangerously high cholesterol numbers, it can also improve your overall health.

    5 Healthy Foods That Decrease Cholesterol

    Foods That Decrease Cholesterol

    1. Oatmeal
    A bowl of hot or cold oatmeal or oat bran in the morning is full of soluble fiber that has proven to be effective in lowering high cholesterol levels. Just 1 1/2 cups of oatmeal a day will provide your body with 6 grams of soluble fiber, and improve cholesterol numbers. Other foods that are high in fiber can also include beans, barley, and some fruits. Apples, pears, and prunes are some of the fruits commonly used to increase daily fiber intake.

    2. Fish
    Health care professionals and nutritionists recommended a diet that includes fish, and the American Heart Association suggests eating at least two servings a week. Fish are high in Omega 3 fatty acids that have proven beneficial to your heart health. The omega 3 acids can also lower high blood pressure, along with reducing your risk of developing dangerous blood clots. The high levels of the fatty acids found in some fish can also help reduce some of the common signs of aging and skin hyperpigmentation. Some of the fish that contain the highest levels of omega 3 acids include,

    • Fresh water trout
    • Mackerel
    • Sardines
    • Herring
    • Halibut
    • Albacore tuna
    • Salmon

    It is also healthier to eat the fish baked, broiled, or grilled, and avoid deep frying or breading to keep your calorie count low.

    3. Nuts
    Not only do unsalted and uncoated nuts make great a great snack, these naturally delicious treats can also help lower high cholesterol levels. With just 1.5 ounces of nuts a day you can improve your cholesterol numbers, and improve your overall health. The polyunsaturated fatty acids will help strengthen your blood vessels, and increase circulation to your heart and rest of your body. It should be noted that nuts are also high in calories, so you don’t want to snack on too many at a time. Some of the most popular nuts include walnuts, peanuts, almonds, and pistachios.

    4. Olive oil
    This natural oil has been used in cooking for thousands of years, and it also contains powerful antioxidants that are essential for your overall good health. Not only will the oil make all of your dishes taste better, the antioxidants can lower the amount of “bad” cholesterol in your body, and improve your heart health. Olive oil can be used in place of butter and as a fresh ingredient in salad dressing. It should be noted that while the natural oil does contain properties that are good for your heart, it is also high in calories.

    5. Dark Chocolate
    Dark or bitter sweet chocolate is not only delicious; it also contains antioxidants that are essential to heart health. It can help lower the high numbers associated with bad cholesterol, and prevent blood clots from forming. Dark chocolate can also increase circulation, and the endorphins that it causes the brain to release can help reduce stress and improve your general mood. While the bitter sweet dark candy does contain the highest concentration of antioxidants, you can also get some of the same health benefits with milk chocolate.

    There are several factors that can cause high cholesterol, but it is also something that you can treat easily and naturally. High cholesterol numbers can cause problems with poor circulation and the health of your heart, and it is becoming more common in adults as they age. There are medications that can relieve this health condition, but the risk of developing dangerous side effects often make patients reconsider this form of treatment. Simply adding high fiber diets, antioxidants, and omega 3 fatty acids can safely lower your bad cholesterol numbers and improves your overall health. Before starting any new diet or treatment, it is also best to speak with your health care provider to prevent any complications.

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    References:
    http://en.wikipedia.org/wiki/List_of_cholesterol_in_foods
    https://www.consumerhealthdigest.com/general-health/omega-3.html
    https://www.glozine.com/lifestyle/health

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20 Responsesso far.

  1. This really gave me a lot of great ideas. As someone who needs to decrease her cholesterol I will take note of this things.

  2. This is a great list. I did not know about oatmeal. I knew about fish and oil though as my dad had cholestoerol issues
    ourfamilyworld recently posted..National Parks to Visit This SummerMy Profile

  3. Liz Mays says:

    I have to remember these! I don’t eat much fish but I could try to include the other things into my diet.
    Liz Mays recently posted..The Ultimate Vacation – I Want to Go RVing!My Profile

  4. Alli says:

    I’m always on the lookout for super foods that help reduce cholesterol. It’s so much better for us when we do it the natural way instead of having to take meds.
    Alli recently posted..Mother’s Day $500 Cash GiveawayMy Profile

  5. Thanks for sharing this. It’s nice to know you can reduce cholesterol naturally.
    Stacie @ Divine Lifestyle recently posted..LEGO Monthly Subscription Box from PleyMy Profile

  6. Stephanie says:

    I don’t have high cholesterol, but everyone in my family does. I’ll have to pass some of these tips along. Thank you!
    Stephanie recently posted..Superhero Fingerprint Craft | Inspiring Creative PlayMy Profile

  7. Great list of foods!!! I am going to have to slip some of these into our meal plans.
    Tammilee Tips recently posted..Marvel Avengers Age of Ultron Film Review #AvengersEventMy Profile

  8. Sharon says:

    All five foods are eaten often over here to help us stay healthy and not have cholesterol issues later on 🙂
    Sharon recently posted..There Goes My Life…Again…My Profile

  9. Fi Ní Neachtáin says:

    I must pass this onto my mother. She eats very healthily but was recently told she has high cholesterol.

  10. A. Elizabeth says:

    Thanks for this! For a health buff like me, this article really helps a lot. I’ll share this to my cholesterol-conscious gym mates. 🙂

  11. Tami says:

    We’ve been using olive oil more. We are working on eating fish but it’s not as easy with kiddos.
    Tami recently posted..May Goals & Yearly RecapMy Profile

  12. My husband and I should take more of these food. Thank you so much for sharing.
    Peachy @ The Peach Kitchen recently posted..Hawaiian PizzaMy Profile

  13. Thanks for sharing this! I’m always looking for foods to decrease cholesterol. It seems like oatmeal and fish always make healthy lists <3

  14. I am up for all these except dark chocolate, for some reason I just do not like the taste of it no matter what brand I try. Great list.
    Miranda (Myrabev) recently posted..2015 Monthly Goals Linky {MAY}My Profile

  15. XmasDolly says:

    Oh boy, and I love every one. Thanks so much for sharing. This is so good to know because my cholesterol is always jumping all over the place. Woo Hoo
    XmasDolly recently posted..Monday’s Music Moves Me!My Profile

  16. This is a great post — my husband and I could both use some tips on reducing cholesterol. Thanks for putting all these facts into one post.
    Penny Struebig recently posted..Weekending – May 1, 2015My Profile

  17. Evlin says:

    Thank you so much everyone for your comments and kind words about my writing I will share more information about weightloss and health soon.

  18. […] and other details. Only when you know all the numbers you can work towards improving them by adding healthy foods that decrease cholesterol and by adopting healthy […]

  19. […] found in avocados. These oils do not contain any cholesterol, and can actually help your body to reduce your overall unhealthy cholesterol levels. This can help you to prevent cholesterol plaque buildup, and thereby you can reduce the risk of […]

  20. Kardio-Med says:

    Great list, thanks. This reminded me that I should have more fish and nuts in my diet. My family has a history with high Cholesterol and heart problems so I try to eat right. Thanks again for the list.


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