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Foods That Can Really Help To Lower Down Bad Cholesterol

By Xylene Belita

Cholesterol is a word that is heard on medication commercials on a daily basis. Just what is it? And what is so important about it? Actually, cholesterol is a naturally occurring fat in the body. It is necessary to the function of cells, but too much of it can cause damage to the heart and arteries. Although medications are often touted as the solution, the following is a list of foods that help to lower cholesterol.

Investigation suggests that integrating oat products, as well as high-fiber food items like dried beans, can help decrease bad cholesterol, or Low Density Lipoprotein levels (LDL). It appears that dietary fiber holds and removes cholesterol, and consequently helps with decreasing LDL. Types of food items abundant in dietary fiber are prunes, pears, barley, beans, and apples.

Other studies show that foods fortified with sterols and stanols can also reduce LDL levels. The two substances are found in plants such as nuts, seeds, legumes, vegetables, and fruits. They are also introduced in foods on the grocery shelf, such as milk and snack bars. Although these chemicals can help to block cholesterol absorption, too much of them can lead to elevated calorie consumption.

It is necessary to evaluate the balance between risk and protective factors relating to stanols and sterols. With high LDL levels or coronary problems, the risks may outweigh the benefits.

Foods full of omega-3 fatty acids (healthful fats) were linked with many overall health enhancements. Not only can they minimize LDL, but they support diminished hypertension and minimize cardiovascular challenges. Food choices like anchovies, wild salmon, and sardines can also improve High Density Lipoprotein (good cholesterol) quantities. Further non-fish sources for omega 3 are soybeans, nut products, and seeds. Similar to the fortified sterol and stanol products, foresight must be applied to gauge the amount of calories consumed in nuts and seeds. A modest amount of nuts is typically sufficient to result in positive changes in the heart.

Olive oil is a heart-enhancing fat which can help to elevate good cholesterol and lessen bad cholesterol. As opposed to using saturated fats via animal products and trans fats from oils that are hydrogenated, the use of mono-unsaturated fats is often a much more constructive selection. The healthy fats occur in food goods like avocados, canola oil, tree nuts, peanuts and extra virgin olive oil. Awareness of calorie intake is important with these fats. An excellent criteria might be to select oils and fats with under 2 grams of saturated fat per tablespoon.

It is helpful to use a list of foods that help to lower cholesterol when trying to improve or maintain coronary health. At least some of these foods should be part of a daily food regimen. Examples of these foods are fruits, oats cereals with flax seed or psyllium, whole-grain cereal and bread, soybean products, beans, vegetables, and nuts. More information on this topic is readily available at on the Internet.

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Article Citation
MLA Style Citation:
Belita, Xylene "Foods That Can Really Help To Lower Down Bad Cholesterol." Foods That Can Really Help To Lower Down Bad Cholesterol. 8 Aug. 2010. 25 Apr 2016 <>.

APA Style Citation:
Belita, X (2010, August 8). Foods That Can Really Help To Lower Down Bad Cholesterol. Retrieved April 25, 2016, from

Chicago Style Citation:
Belita, Xylene "Foods That Can Really Help To Lower Down Bad Cholesterol"

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