Foods That Can Lower Cholesterol

shutterstock_131797406Many people have a problem with high cholesterol levels. It is a problem that needs fixing once it is discovered. Diet and exercise can help lower your cholesterol levels. So if you indulge in regular physical activity to keep fit and eat the right foods, you may be on your way to manage your cholesterol levels. Here are also some foods that will help you reduce your bad cholesterol.

Oats

One way to reduce cholesterol levels is by getting your daily dose of fiber. Soluble fiber can help reduce LDL or bad cholesterol. Our body needs about 20 to 35 grams of fiber daily. Around 5 to 10 grams of that should be soluble fiber. Oats is a good addition to your diet since it is a good source of soluble fiber. A bowl or 1.5 cups of oatmeal contains around 6 grams of soluble fiber.

Soybeans

Soy-based foods such as tofu and soymilk are also good for lowering your cholesterol levels. In order to do its work, you need to consume at least 25 grams or more of soybeans a day. This would be equivalent to 10 ounces of tofu or 2.5 cups of soy milk a day. Do that and you can lower your LDL cholesterol levels by as much as six percent.

Oil-Rich Fish

Oily fish are also known to help lower LDL levels. Fatty fish such as salmon, mackerel, herring and sardines are rich in omega-3 fatty acids can directly lower your LDL cholesterol levels. But you need to consume about 2 to 3 servings of fatty fish per week. Not only will it help lower bad cholesterol, it can also help lower your blood pressure as well as lower your risk in developing blood clots.

Nuts

Nuts such as walnuts, peanuts and almonds can also help you lower bad cholesterol. Nuts are good sources of polyunsaturated fatty acids, which not only can help lower bad cholesterol but also help keep your blood vessels healthy. Try to eat a handful of nuts daily, which is about 1.5 ounces or 42.5 grams. But make sure that the nuts do not contain salt or are coated in sugar. Bear in mind that all nuts are also high in calories. You can only eat a handful of them at a time or it may contribute to your weight gain.

 

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