5 Foods That Reduce Cholesterol
Lowering your cholesterol naturally is possible if you consume these 5 foods that reduce cholesterol on a regular basis. You may also want to consider increasing how often you exercise, as working out has also been shown to reduce cholesterol in some people. If you have high cholesterol, talk to your doctor about whether it is safe to try to manage with diet and exercise alone, or whether cholesterol lowering medication is needed.
- Fish. Eating fish is one of the best natural ways to reduce cholesterol, as well as reducing blood pressure and lowering the chances of developing a blood clot. This is due to the omega-3 in fish. Good sources of omega-3 in fish are salmon, tuna and sardines. If you don't like the taste of fish, fish oil supplements offer some of the same benefits.
- Nuts. Consuming a handful of nuts daily can reduce cholesterol. The nuts should not be salted or sugared. Walnuts, almonds and pistachios are all good for lowering cholesterol.
- Oatmeal. Having a bowl of oatmeal for breakfast on a regular basis can help you lower your cholesterol, due to the high soluble fiber content. If you don't like oatmeal, other good sources of soluble fiber include kidney beans, barley and prunes.
- Foods with plant statins added. These foods and drinks can reduce cholesterol by blocking the absorption of it. Some margarines have these plant statins added, as well as some orange juices and yogurt drinks.
- Olive oil. This can be added to salad dressings, marinades or used as a dip for breads. Olive oil lowers bad cholesterol but doesn't affect the good cholesterol. Olive oil is high in calories, however,so limit consumption to two tablespoons per day.
Some individuals want to try to reduce cholesterol with foods instead of, or in addition to, medication. Discuss your concerns and plans with your doctor. Working out more and adding oatmeal, olive oil, nuts and fish to your diet may reduce your cholesterol.