Foods That Decrease Cholesterol

What's your cholesterol level? While we know intuitively that high cholesterol is bad for our health, what exactly does the cholesterol level indicate? Our bodies need the waxy substance of cholesterol for certain bodily functions. It creates cell tissues, safeguards nerves, and even produces some hormones. The problem with high cholesterol levels is that it can increase your likelihood of having a stroke or heart attack. Here are some foods that are effective in significantly reducing your cholesterol levels:

1. Fish

Fatty fish are high in "good" Omega-3 fatty acids. In addition to lowering your cholesterol, Omega-3 also provides other health benefits, such as lowering your blood pressure. Physicians recommend that you eat grilled or baked fish at least twice a week. The types that are the highest in Omega-3 include:

• albacore tuna


• herring


• lake trout


• mackerel


• salmon


• sardines

2. Garlic

For thousands of years, cultures throughout the world have been cooking with this healthy herb. It helps to prevent single cholesterol particles from adhering to the walls of your arteries. But there's more! Garlic can also help to lower your blood pressure, and prevent the formation of blood clots.

3. Legumes

Health experts recommend adding a cup of beans to your daily diet. These foods can help to reduce your cholesterol level by up to 10% in six weeks! Some of the best bean varieties to achieve this goal include:

• black


• butter


• chickpea


• kidney


• navy


• pinto

4. Nuts

Certain nuts such as almonds and walnuts can drastically lower your blood cholesterol. These nuts are high in polyunsaturated, or "good" fatty acids. According to the United States' Food and Drug Administration (FDA), daily eating a handful of most nut varieties could lower your risk of acquiring heart disease.

5. Oatmeal

This whole grain food contains "soluble fiber", which lowers the 'bad" cholesterol in your body. Clinical studies seem to indicate that soluble fiber lowers the intestines' absorption of cholesterol. You can get six grams of fiber by consuming 1.5 cups of (cooked) oatmeal. Throw in some fruit to add extra fiber to your meal.

6. Olive oil

What's so special about olive oil? It contains several powerful antioxidants that will lower your body's level of "bad" cholesterol, while maintaining your current level of "good" cholesterol. To benefit from olive oil's health benefits, the FDA recommends that you daily consume roughly two tablespoons of it. You can use it to baste meat, as a salad dressing, and to sauté veggies.

7. Stanols or sterols

Foods fortified with these substances from plants, can help to block cholesterol's absorption in your body. These foods, which include yogurt drinks and orange juice, can reduce your "bad" cholesterol level by over 10%! You'd need about two grams of sterols or stanols daily, to enjoy their health benefits.

After learning that your body's level of "bad" cholesterol is too high, these foods will help you to get it back in check. By combining them with a regimen of regular exercise, you can say bye-bye to bad cholesterol.