Controlling cholesterol levels is very important for optimum health. But, sometimes cholesterol levels can be difficult to manage. When this occurs, physicians will sometimes prescribe medications to help lower them. However, there are some foods, such as vegetables, fruits and oats, which can help you lower those high cholesterol levels. These foods contain something called soluble fiber which can be used in different ways to help reduce the overall cholesterol levels.
Oats and Cholesterol
As you may have heard, oatmeal is an excellent way to help reduce cholesterol levels. The Mayo Clinic reports that oatmeal contains soluble fiber which helps to reduce the absorption of cholesterol in the intestines. Cheerios is another smart food to eat to help lower those cholesterol numbers. Eating Cheerios is a great way to get a good amount of oats and soluble fiber into the diet. According to Harvard Health Publications, a single serving of Cheerios can add about one to two grams of soluble fiber to the diet. In addition, oat bran, which is frequently seen in other cereals such as Raisin Bran also helps to lower cholesterol levels. Simply, thinking about what you eat for breakfast in the morning can be a great way to get those high numbers down.
Vegetables to Lower Cholesterol
Vegetables are another wise food choice to help lower cholesterol levels. The soluble fiber in vegetables attaches to the fatty acids in the bloodstream to reduce cholesterol levels. Two examples of these types of foods are okra and eggplant. In addition, carrots and peas can also be an excellent source of soluble fiber. Try adding some of these vegetables to your recipes or as sides to your meal. You can also try eating some of these veggies raw or steamed. But, it is important to remember that deep fat frying these foods has the opposite effect with lowering the cholesterol numbers.
Fruits to Lower Cholesterol
Several different fruits hold benefits when trying to lower cholesterol levels. Many fruits contain the beneficial soluble fiber called pectin that lowers the cholesterol. Citrus fruits such as oranges, grapefruits, tangerines and tangelos can be a tasty way of lowering cholesterol levels. Other fruits such as apples grapes and strawberries are also good sources of fruits that can lower cholesterol levels. Having fruit with your breakfast or eating it as a snack during the day is a great way to get the benefit. Some people even like to mix some of these fruits into a fruit salad to help get the full benefits of each one.
Sources:
Harvard Health Publications; 11 Foods That Lower Cholesterol; 2009;
The Mayo Clinic; Cholesterol: The Top 5 Foods to Lower Your Numbers; 2009;
Kristie Jernigan - Kristie Janeway Jernigan has worked in the health care arena for over 20 years. She has a Masters degree in Health Administration and is ...
Join the Conversation