Medication isn’t the only way to fight cholesterol. You can help control your levels by eating foods that are linked to decreasing cholesterol. Medical News Today lists the following scales as an indicator of high cholesterol levels. If you’re above 200 mg/dl, you should consider changing your eating habits.
Total Cholesterol: Milligrams/Deciliter (mg/dL)
• Less than 200 mg/dL – Desirable
• 200 to 239 mg/dL – Borderline High
• 240 mg/dL and Above – High
Medical News Today also lists the following scale as an indicator of high LDL (low density lipoprotein) cholesterol, which is often referred to as the “bad” type of cholesterol. It’s important to keep these levels low as well.
LDL Cholesterol Millimoles/Liter (mmol/liter)
• Less than 5 mmol/liter – Optimum
• 5 to 6.4 mmol/liter – Mildly High
• 6.5 to 7.8 mmol/liter – Moderately High
• 7.9 mmol/liter and Above – Very High
You can keep both of these numbers at a good level with a low cholesterol diet and LDL reduction. Here are a few foods that can help get the job done.
Sautéed and raw are the most common ways to eat and prepare spinach. Saute and eat it as a side to a protein like salmon or chicken. Then anytime you can, substitute lettuce, which has few nutritional values, for spinach. And if raw or sautéed spinach isn’t your thing, blend it into a fruit smoothie in small quantities.
Check the labels of your favorite cereals and select the one with the highest amount of natural oats. Or go big with a bowl of straight oatmeal in the morning. You can also make oats a side item by tossing them in a cup of yogurt or a smoothie or make them the main ingredient in oatmeal cookies and snackbars.
Red wine is good for fighting cholesterol but it must be done in moderate. One glass a day is recommended for woman, and two for men. When sitting down for dinner and a drink, select a glass of red over a white wine, a beer, or a cocktail.
If you want to sneak some lentils into your diet, find soup and casserole recipes that incorporate them. Or mix them with rice and stuff them into vegetables like peppers. Or you can simply add them to a salad or bake them into a loaf of bread.
Oolong tea is said to fight against cholesterol as well as obesity, diabetes, and eczema. It can also boost the immune system giving it an added bonus.
Dark chocolate is the best type of chocolate if you’re looking for health benefits. To get the health benefits of eating chocolate, you can’t overdo it. Eat a piece of chocolate a day, not an entire candy bar.
Avocados can be crushed into guacamole and added to pretty much any food. Avocados also make great replacements for mayo on sandwiches and in egg salads. They’re tasty in salads or sushi and dishes both hot and cold, making the avocado recipes almost endless.
Garlic is a seasoning that can make your food full of flavor and cholesterol levels better. Try garlic roasting your proteins or mixing garlic to make a spread for bread and pita chips. Or chop up garlic and add it on top of side dishes or in soups.
Salmon can be paired with a few other items on this list to make a full meal (with sautéed spinach, in a salad with avocado, served over lentils). Bake the salmon over a cedar plank to get the best flavor out of this healthy, fatty fish.
Certain fruits can also help lower cholesterol levels. Look for citrus fruits, grapefruits and oranges, as well as grapes, strawberries, and apples when finding healthy choices.
Edamame, or fresh green soybeans are a great steamed snack. Or they can be added to side dishes, salads, stews, and stir-frys.
Snack healthy; put away the chips and reach for walnuts, cashews, and almonds instead. These mixed nuts fight cholesterol and are a good source of vitamin E, magnesium, and phytochemicals that are linked to a healthy heart.
What Not To Eat
These 12 foods are easy to prepare and mix into your regular eating habits. Make sure to select those healthy items instead of foods that raise your cholesterol:
• Egg Yolks
• Fast Foods
• Processed Meats
So if your cholesterol levels are getting a bit too high, considering changing your diet and incorporating these 12 foods that lower cholesterol.
Author Bio: Samantha Ducati is a loving wife and a mother of 2. She loves reading and writing so much that during her free time she writes about anything and believes that a pen is mightier than a sword.