Lower bad cholestrol

1. Oats
If you're looking to lower your cholesterol, the key may be simply changing your
morning meal. Switching up your breakfast to contain two servings of oats can lower
LDL cholesterol (the bad kind) by 5.3% in only 6 weeks. The key to this cholesterol
buster is beta-glucan, a substance in oats that absorbs LDL, which your body then
excretes.
2. Red wine
Scientists are giving us yet another reason to drink to our health. It turns out that highfiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a
significant effect on lowering cholesterol levels. A study conducted by the department of
metabolism and nutrition at Universidad Complutense de Madrid in Spain found that
when individuals consumed the same grape supplement found in red wine, their LDL
levels decreased by 9%. In addition, those who had high cholesterol going into the study
saw a 12% drop in LDL. So go ahead and drink a glass for that lowering cholesterol
benefit.
3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to
ward off heart disease, dementia, and many other diseases. Now these fatty acids can
add yet another health benefit to their repertoire: lowering cholesterol. According to
research from Loma Linda University, replacing saturated fats with omega-3s like those
found in salmon, sardines, and herring can raise good cholesterol as much as 4%.
4. Nuts
If you're looking for that perfect snack food that lowers cholesterol levels, research
shows that you should get cracking! In a study published by theAmerican Journal of
Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for
1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds
and cashews are other good options. However, while nuts are heart healthy, they're also
high in calories, so practice portion control1.5 ounces is about a shot glass and a half.

5. Tea

While tea has become well known for its cancer-fighting antioxidants, it is also a great
defense against LDL cholesterol levels. According to research conducted with the USDA,
black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These
findings were concluded in a larger study of how tea may also help reduce the risk of
coronary heart disease
6. Beans
Beans, beansthey really are good for your heart. Researchers at Arizona State
University Polytechnic found that adding cup of beans to soup lowers total
cholesterol, including LDL, by up to 8%. The key to this heart-healthy food that lowers
cholesterol is its abundance of fiber, which has been shown to slow the rate and amount
of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each
supplies about one-third of your daily fiber needs.
7. Chocolate
Yes! Chocolate is one of the foods that lowers cholesterol. This powerful antioxidant
helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who
were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared
with a 5% increase in the control group. Remember to choose the dark or bittersweet
kind (you can find it in these melt-in-your-mouth Organic Cacao Wafers). Compared to
milk chocolate, it has more than 3 times as many antioxidants, which prevent blood
platelets from sticking together and may even keep arteries unclogged.

8. Margarine
Switching to a margarine with plant sterols, such as Promise activ or Benecol, could help
lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a
study published in AJCN found that women who had a higher plant sterolbased diet
were able to lower total cholesterol by 3.5%.
9. Garlic
Aside from adding zing to almost any dish, garlic makes the list of foods that lower
cholesterol; it's also been found to prevent blood clots, reduce blood pressure, and
protect against infections. Now research finds that it helps stop artery-clogging plaque
at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for
two to four fresh cloves a day of this powerful cholesterol fighting food.
10. Olive oil
Good news: This common cooking ingredient can help your health. Olive oil is full of
heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesteroland
have the welcome side effect of trimming belly fat. Use it to make your own salad
dressings, marinate chicken and fish, or roast vegetables.
11. Spinach
This popular green food that lowers cholesterol contains lots of lutein, the sunshineyellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a
"golden" reputation for guarding against age-related macular degeneration, a leading
cause of blindness. Now research suggests that just cup of a lutein-rich food daily also
guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that
cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop
in the microwave for a quick side dish.
12. Avocado
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may
actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit,
this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based
fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit
high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation.

Food 1 - Soya Foods

Being naturally low in saturated fat, soya foods help lower cholesterol. The special proteins in soya also appear to
influence how the body regulates cholesterol too. Studies show you can lower your cholesterol by around 6% by
including as little as 15g soya protein per day.
Choose from: soya alternatives to milk and yogurt, soya desserts, soya meat alternatives,
soya nuts, edamame beans and tofu.

Super Food 2 - Nuts

All nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural
plant sterols and a host of beneficial plant nutrients. 30-35g a day of nuts (a handful) has the potential
to lower cholesterol by an average of 5%.

Super Food 3 - Oats and Barley

Both oats and barley are rich in a form of soluble fibre called beta glucan. Once eaten beta glucan forms a gel which
helps bind cholesterol in the intestines and prevent it from being absorbed. It is recommended that we eat about
3g of beta glucan per day. Foods which contain 1g or more of beta glucan can carry a cholesterol lowering
claim.

Super Food 4 -Foods fortified with plant sterols and stanols

Plant sterols are structurally similar to cholesterol and can be divided into sterols and stanols. Their cholesterol
lowering effects have been known for some time.
Plant sterols/stanols are naturally found in a wide range of foods such as vegetable oils, nuts, seeds, whole grains,
fruits and vegetables. However, for most people, it is not possible to achieve the optimum intake from ordinary foods.
An intake of 1.5-2.4g plant sterols/stanols everyday has been shown to reduce cholesterol
by 7-10% over 2-3 weeks. They work by blocking cholesterol absorption in the gut.

Super Food 5 - Fruits and vegetables

All fruits and vegetables are low in saturated fat so eating more helps to keep saturated fat intake low. Fruit and
vegetables are also a valuable source of cholesterol lowering soluble fibres. Try to include at least one pulse (beans,
peas, lentils) everyday. Other rich sources of soluble fibre include sweet potato, aubergene, okra (ladies finger),
broccoli, apples, strawberry and prunes.

Super Food 6 - Foods rich in unsaturated fats

Keeping our daily saturated fat intake below 20g (women) and 30g (men) is vital for cholesterol lowering, but it is
equally important to replace this saturated fat with modest amounts of unsaturated fats such as those found
in olive, sunflower, corn, rapeseed and other vegetable, nut and seed oils. Other foods rich in unsaturated
fats include vegetable spreads, avocado, oily fish and nuts. Avoid coconut and palm oil as, unlike other these
vegetable oils, they are rich in saturated fats.

1. Limit your intake of foods full of saturated fats, trans

fats, and dietary cholesterol.
Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat and
low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated
fat in the Ingredient List of a food label, that food has trans fats. Top sources of
dietary cholesterol include egg yolks, organ meats, and shellfish.
One type of fat omega-3 fatty acids has been shown to protect against heart
disease. Good sources are cold-water fish like salmon, mackerel, halibut, trout,
herring, and sardines.
To help you translate the above guidelines into daily food planning, here are
key guidelines:
Select nonfat dairy foods only, 2 servings daily.
Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day.
From the choices below, which are listed from best to poor, try to select almost
always from the top.
Best Choice: Omega-3-rich fish, such as salmon, sardines, herring, mackerel, and
trout. Choose at least 2 times weekly. If youre using canned fish, such as canned
sardines, select very-low-sodium or no-salt-added varieties.
Good Choice: Most other fish, plus shelled mollusks (clams, oysters, mussels,
scallops).
Satisfactory Choices: Crustaceans (shrimp, crab, lobster, crawfish), Poultry (white
meat, skinless) Game Meat (bison, venison, elk, ostrich), optimally free-range and
grass-fed
Poor Choice: Red meat (beef, pork, lamb, veal, goat). For all red meat choices,
select cuts that are under 30% fat.

Red meats are the least desirable choice because they not only tend to have the
highest proportion of saturated fats, they are also higher in heme iron, which likely
raises the risk of type 2 diabetes and colo-rectal cancer. Red meats also alter the
guts microbiome, which recentresearch indicates may raise cardiovascular disease
risk.

2. Eat a lot more fiber-rich foods (especially soluble fiber

from foods like beans, oats, barley, fruits, and vegetables).
Foods naturally rich in soluble fiber have proven particularly good at lowering
cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet
potatoes and other potatoes, as well as legumes or beans, such as pinto beans,
black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include
carrots, Brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries,
passion fruit, oranges, pears, apricots, nectarines, and apples.

3. Choose protein-rich plant foods (such as legumes or

beans, nuts, and seeds) over meat.
Common legumes include lentils, peas, and beans, such as pinto beans, red beans,
white beans, and soybeans. Theyre full of nutritional riches and are a very healthy,
protein-packed alternative to meat. Legumes help lower total cholesterol, LDL
cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.
Nuts and seeds have been proven to modestly lower LDL cholesterol levels. To
avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. To
avoid gaining weight, dont eat more than 1 ounce daily since nuts and seeds are
dense with calories (averaging about 175 calories per ounce).

4. Lose as much excess weight as possible.

Losing excess weight is beneficial for all sorts of reasons, from improving your
cholesterol profile to preventing diseases epidemic in industrialized societies,

including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and
many types of cancer.
Do keep in mind that its important to limit fat intake, even so-called good fats like
olive oil, because any fat is dense with calories, which means heavy consumption
can easily lead to a heavy body.

5.Take plant sterol supplements.

Sterols are naturally occurring substances found in plants. A daily intake of 1 to 2
grams of plant sterols has been shown to lower LDL cholesterol levels. Your best
choice is supplements, such as CholestOff (by Nature Made), because they do not
have the calories, sugar, trans fats, and/or salt of many foods enriched with plant
sterols.

6. Take psyllium (such as Metamucil).

Psyllium husks are seed grains sold as a soluble fiber supplement and laxative.
Metamucil is the best known brand, but psyllium is also available in less expensive
store brands. Studies have shown that 9 to 10 grams daily of psyllium, the
equivalent of about 3 teaspoons daily of Sugar-Free Metamucil, reduced LDL levels.
To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than
15 to 30 minutes before a meal.
If your LDL levels are still too high after trying these 6 nutrition-based approaches,
talk to your doctor about cholesterol-lowering medications like statins, but give
these 6 tips your best shot, encourages Dr. Jay Kenney, Nutrition Research
Specialist at the Pritikin Longevity Center. The right diet, like the Pritikin Diet, can
be powerfully beneficial and there are no adverse side effects.

Recipes for Lowering LDL Cholesterol

Adding foods every day that are naturally rich in fiber, like beans and brown rice,
are an excellent way to lower your LDL cholesterol without drugs. The recipe below
combines two great foods into one healthy cholesterol-lowering dish. Dont like
beans or rice? Check out these other greatcholesterol-lowering recipes.

Black Beans and Brown Rice

This healthy recipe pairs well with just about anything -- salmon, chicken, or game
meat like bison and venison. It's also a superb go-to for quick-fix lunches or snacks.
Ladle some into whole-wheat tortillas stuffed with crunchy veggies. Pour a cup or
two into some chicken or vegetable stock for an easy soup. Or blend a big scoop of
your beans and rice with a big bowl of lettuce greens and sliced tomatoes for a
filling lunch salad.
Servings

Prep Time

20 servings

35 minutes

Cook Time
95 minutes
Servings

Prep
Time

Cook Time

20 servi 35 minut 95 minutes

ngs
es

Black Beans and Brown Rice

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This healthy recipe pairs well with just about
anything -- salmon, chicken, or game meat like
bison and venison. It's also a superb go-to for
quick-fix lunches or snacks. Ladle some into wholewheat tortillas stuffed with crunchy veggies. Pour a
cup or two into some chicken or vegetable stock for
an easy soup. Or blend a big scoop of your beans
and rice with a big bowl of lettuce greens and
sliced tomatoes for a filling lunch salad.
CourseDinner, Leftovers, Lunch,Salad, Side
Dish, Snack, Soup/Stew
CuisineMexican, Slow Yet Simple, South
American, Vegan,Vegetarian
Servings

Prep Time

20 servings

35 minutes

Cook Time
95 minutes
Servin Prep
gs
Time
20serv 35min
ings utes

Ingredients
Black beans

4 cups beans (black) uncooked

6 red onions diced

Cook Time
95 minutes

1 cup fresh garlic chopped

2 tablespoons cumin

1 tablespoon coriander

1 chipotle pepper remove before serving

1-1/2 carrots diced

2 teaspoons black pepper freshly ground

3 quarts water

1/2 bunch cilantro leaves picked and chopped

Brown Rice

2 cups rice (brown) uncooked

1/2 cup onions diced

1/2 cup garlic fresh, chopped

1/2 teaspoon black pepper freshly ground

1 tablespoon soy sauce, low sodium

2 teaspoons cumin

5 cups water
Servings: servings

Instructions
Black Beans
1. Soak beans overnight, rinse, and drain. In a large stockpot, bring to a boil all
ingredients for black bean part of recipe, except cilantro. Then reduce heat,
cover, and simmer until beans are soft, about 1-1/2 hours.
2. When ready to serve, stir in cilantro. Remove chipotle.
Brown Rice
1. In a large nonstick medium-hot saute pan, saute rice with all ingredients,
except water, until garlic starts to brown. Add water & bring to a boil.
2. Reduce heat, cover, and simmer until rice is cooked through, about 40
minutes. When done, combine with cooked black beans, or serve separately.