7 Foods To Include In Cholesterol Reducing Diets

by Joseph E. Smith

Are you looking for a specific diet that can lower your cholesterol level? We all know that ice cream, processed food and fatty meats are high in cholesterol and cause high cholesterol levels in the body, but which foods make up an effective cholesterol reducing diet?

Here is a list of low cholesterol and cholesterol-friendly food that can be incorporated into your new diet for a lower cholesterol level. Including these in your diet taste much better and is more effective than a pill with a glass of water.

Oats:

Start your day off with altering your breakfast habits and switching to oats. A breakfast that contains two servings of oats can lower your cholesterol level by 5.3% in a matter of just six weeks. This cholesterol buster has beta-glucan which is a substance that absorbs excessive body fat.

Red wine:

You can certainly drink to good health and it turns out that Tempranillo red grapes have high fibre which when used to make red wine like Rioja, can actually reduce a significant amount of cholesterol in your body. A recent study conducted in Spain revealed that individuals who consumed the same grape supplement found in this red wine reduced their cholesterol levels by 9% and those with high cholesterol problems saw a drop of 12% in their LDL levels.

Fatty fish and salmon:

Omega-3 fats are one of the most naturally recommended foods that help prevent heart diseases, dementia and other serious diseases. These same Omega-3 fats also have another health benefit of lowering cholesterol. According to a recent study, Omega-3 fats found in sardines, salmon and herring can raise the good cholesterol levels in your body by up to 4%.

Nuts:

As per numerous studies conducted around the world, people who resorted to eating 1.5 ounces of whole walnut during a six-day span lowered their cholesterol levels by an average of 5.4%. Consuming nuts and almonds are good varieties and they are healthy for the heart. However, they are also high in calories, so a maximum of 1.5 ounces should always be adhered to.

Beans:

Beans have always been good for your heart and they are also beneficial in reducing cholesterol. Adding a half cup of beans to any soup can lower your cholesterol by up to 8%. The key to this is the abundance of fibre which slows down the rate of absorption of fat by the body.

Tea:

Tea is increasingly becoming popular for its cancer fighting antioxidants and is also a great defence mechanism against high cholesterol issues. Studies have shown that regular black tea consumption can reduce cholesterol by up to 10% in only three weeks.

Chocolate:

Yum! This is one of the most attractive offers as an antioxidant that helps increase the HDL cholesterol in your body. Cocoa powder can increase HDL levels by up to 24% in a span of 12 weeks which in turn decreases more than 5% of total cholesterol level in the body.
However, chocolate also has high calories in them and its consumption should be limited to a certain extent each day to avoid other health problems.

Following the above diet for lowering cholesterol, you can ensure that you are making the right effort for your cholesterol level reduction plan. A lot of people today are resorting to natural remedies rather than medication, owing to their harmful side effects and less effective results.

About the Author

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