Eat these 6 foods to lower your cholesterol

Cardiovascular disease is the leading cause of death in the United States. Improving your cholesterol can decrease your risk of heart disease. There are several lifestyle changes you can make to start improving your cholesterol levels today - and it starts with adding a few of these foods to your diet.

Direct Primary Care of Oklahoma is membership based health clinic committed to providing comprehensive, affordable family medicine care. You deserve a health care model that puts your needs first, we can help.

Add these 6 foods to your diet to lower your cholesterol:

1. Oats, Barley, Whole Grains

   Getting 20-25 grams of fiber in your daily diet can help lower your cholesterol. Including oatmeal, barley, sprouts or other whole gains can get you there quickly.

2. Fatty Fish

   Replacing red meat with omega-3 containing fatty fish (such as salmon, trout, tuna) can help lower LDL (“bad cholesterol”) and triglycerides.

3. Nuts

   Tree nuts (such as almonds and walnuts) contain omega-3’s and fiber than can lower your LDL cholesterol by as much as 5% with as little as 2oz (approximately one handful) per day.

4. Vegetables Oils

   Vegetable oils, olive oil, and avocado contain healthy fats that are heart healthy and help lower saturated fats when used as a substitute for butter or other solid fats.

5. Beans

   Many beans (especially kidney beans, lentils, black-eyed peas) are rich in soluble fibers that help in the digestive process to slow the absorption for cholesterol.

6. Fiber-rich Fruits

   Similar to beans, many fruits (such as apples, pears, berries) can fiber-rich pectin which helps in the digestive process.

The key dietary components are plenty of fruits and vegetables, whole grains (instead of highly refined ones), and shifting from red meats to fish and protein from plants. In addition to diet, supplements can offer another way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil, provide about 4 grams of soluble fiber. Even if you are already on a cholesterol medication, taking these steps will help to improve your heart healthy.

---

Get the latest health news and updates sent directly to your email for free!