Foods To Lower Your Cholesterol

Did you know that you can eat certain foods to lower your cholesterol? Recent research has proven that eating oatmeal, soy, and nuts among other foods, can decrease the levels of cholesterol in the blood.

Oatmeal and Oat Bran
Oatmeal not only makes a delicious breakfast, it is also an effective food to lower your cholesterol. It contains soluble fiber, which researchers believe attracts cholesterol in the intestines, preventing absorption and facilitating bowel movement. It has been shown to lower the bad cholesterol in the body while maintaining the levels of the good cholesterol.

Oatmeal and oat bran, which can be found in several baked products and cereal, is easily integrated into the diet. Oatmeal is a healthy breakfast food to lower your cholesterol, and it can also be added to soups or breadcrumbs. About 1 and 1/2 cup of oatmeal a day is enough food to lower your cholesterol levels.

Soy
Researches regarding soy as a food to lower your cholesterol levels have shown mixed results. Soy contains isoflavones, which are proposed to be responsible for lowering bad cholesterol and triglycerides, while maintaining the levels of good cholesterol.

A 2006 review of various researches on soy revealed that it only has a small effect on cholesterol. Still, soy remains to be a good alternative to fatty food, as it is rich in protein and contains little saturated fat.

Soy can be eaten as a side dish or a meal in itself. Soy-rich foods to lower your cholesterol easily be added to your diet. These include tofu, soy cheese and soy milk, among others. There are also soy burgers available in the market, which is a healthy replacement for regular fast-food burgers.

Nuts
Nuts are also great snack foods to lower your cholesterol levels. These nuts include walnuts, almonds, hazelnuts, pecans, pistachios and peanuts.

Walnuts contain omega-3 fatty acids, which can lower triglyceride levels in the body and prevent the development of blockages in your arteries. A 2004 study revealed that walnuts are useful foods to lower your cholesterol levels. Individuals who ate walnuts were found to have a 10% decrease in their bad cholesterol while increasing their good cholesterol.

Almonds, meanwhile, contains fiber, minerals and the antioxidant vitamin E. Almonds have also been shown to be great foods to lower your cholesterol levels. A 2002 study spanning 3 months revealed that eating a handful of almonds can lower bad cholesterol by 4.4%, while eating two handfuls can lower it by 9.4%

Other nuts, such as hazelnuts and pecans, are rich in minerals and monounsaturated fats, which can decrease your cholesterol levels. However, take note that not all nuts are good for the heart. Some nuts, such as macadamia nuts and cashew nuts, have a high fat content, which can be bad for your body. Also, when buying nuts, make sure you get pure nuts that are raw and unsalted. Nuts that have been honey-roasted or placed in chocolates, will likely give you more fats and calories.

About a handful of nuts daily is enough to provide its cholesterol-lowering effects.

These are just three examples of great foods to lower your cholesterol levels. Recent studies have shown that combining these foods can cause a significant decrease in your cholesterol levels. Some studies have even shown that eating foods to lower your cholesterol levels can have the same effect as cholesterol-lowering drugs. Try it!