Finding Foods That Lower Cholesterol

Lowering your cholesterol by following a diet that is high in fiber and low in saturated fat is possible in most cases. You just need a little dedication and a knowledge of what to look for in a good cholesterol-lowering food. Follow these three simple tips to find foods that can lower your cholesterol level without spending all day in the health food store.

No more processing

Avoid processed foods at all costs, eating as many natural, whole foods as possible. Fruits and vegetables are high in soluble fiber, the kind of fiber that is particularly good at absorbing the cholesterol out of your bloodstream. Eat fresh produce whenever possible. Eat plenty of unprocessed and minimally-processed whole grains for the same reason. Rolled oats are better than quick oats and brown rice is much better than white rice.

Eat lean meats

Eating protein in moderate quantities can help you lower your cholesterol because it keeps you full and away from those snack foods. Choose only lean meats because fatty ones are loaded with saturated fat, the kind of fat that is terrible for your heart. Pork loin and chicken breasts are the best choices.

Say yes to nuts and seeds

Nuts and seeds are high in calories and fat, so many assume they are bad for those on a diet. However, these foods actually contain a kind of fat called unsaturated fat, which when consumed in moderate quantities can help lower your cholesterol. Try to include one serving each day. Good choices are pumpkin seeds, almonds and peanuts.

Finding foods that help lower your cholesterol is simple once you know what to look for. Remember to eat foods that are processed as little as possible and avoid fatty meats for the best results.

Make sure the first ingredient is a whole grain, not just an enriched one

by Jill Mason, Medical writer