Sunday, October 25, 2009

Foods That Lower Cholesterol

low cholesterol foods
High cholesterol is a major health concern for many people. It's been linked to diabetes, heart disease, and even Alzheimer's. Thankfully, there are many foods that lower cholesterol while giving your body other great nutrients. Here's our list of foods that help to lower cholesterol.

Whole Grain Cereal
The folic acid in Whole Grain cereal will help to nourish your body and keep your cholesterol levels low. Whole Grain cereal is also a great source of vitamin E, vitamin B6, and is high in fiber. Be sure to choose a cereal that is low in sugar.

Many fruits have properties that can help lower cholesterol, but raspberries are one of the best. They're high in vitamin C and also contain carotenoids and ellagic acid, which is a powerful antioxidant found in many supplements. 

Salmon is full of Omega-3 fatty acids, which in addition to lowering your cholesterol can improve your brain health and cardiovascular function. Salmon is also great for your skin, low in saturated fat, and an excellent source of protein.

The monounsaturated fat in avocados helps to lower your cholesterol by giving you plenty of oleic acid. Avocados are also a source of several major antioxidants and is also chock full of vitamins such as vitamin E, vitamin c, and potassium.

Garlic has been shown to lower cholesterol levels by as much as 10-20%. The antioxidants in garlic are also great at fighting off free radicals, and it also happens to be a great source of  vitamin C, vitamin B6, selenium and manganese.

The mono-unsaturated fats in pecans is a great replacement for animal fats. Pecans are also very high in calcium, magnesium, potassium, zinc and fiber, as well as antioxidants and heart healthy vitamin E. Eating pecans can also help you to lose weight.

Eating lentil soup or just plain lentils can give your body a healthy dose of soluble fiber as well as folic acid. Lentils contain an incredible amount of other nutrients as well, including vitamins A, C and E, beta carotene, carotenoids and isoflavonoids.

An apple a day really can help keep the doctor away! Apples are full of soluble fiber and also are a good source of vitamin C, pectin, and many antioxidants.  These things all help your body to to lower LDL and raise HDL levels. 

Corn is yet another great source of soluble fiber. Corn also contains something called stanol esters, which lower cholesterol and have been linked to preventing certain types of cancers. Be sure to choose a more heart-healthy spread for your corn instead of eating it with butter. 

Seeded grapes are a great choice for a snack if you want to lower your cholesterol. They contain ellagic acid and also are a great source of flavonoid compounds such as quercitin, which can protect your body from free radicals in addition to lowering cholesterol.

Spinach is full of vitamin A, calcium, iron and provide also provide your body with a good dose of cholesterol lowering soluble fiber as well as selenium, niacin, and omega-3 fatty acids. Spinach even contains at least 13 flavanoid compounds, making it the perfect way to end this list of foods that help to lower cholesterol.


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