Fab Food to Lower Cholesterol
With all the recent news about foods that can lower your "bad" cholesterol and raise your "good" cholesterol, it's hard to know what to eat if you want healthier cholesterol levels.
That's why we've put together this chart of five of the top ingredients in foods that have been clinically proven to reduce LDL (low-density lipoprotein), or "bad" cholesterol levels, and/or raise HDL (high-density lipoprotein), or "good" cholesterol levels.
Stock up on these items on your next trip to the supermarket, and you may see some improvement at your next cholesterol check. Be sure to speak with your doctor about starting any new diet or if you have questions about your cholesterol.
| Cholesterol-affecting ingredient | Foods to shop for | How it can help |
|---|---|---|
| Isoflavones | Soy-based foods: meatless burgers, soy milk, soy nuts, tempeh, tofu | Acts like human oestrogen hormone; can lower LDL and raise HDL |
| Soluble Fibre | Apples, beans, broccoli, citrus fruits, oatmeal, peas, popcorn, psyllium | Soluble fibre from psyllium entraps bile acids in your intestines and carries them out of your body. In turn, cholesterol is removed from your blood to replace the lost bile acids; lowers LDL by four to eight percent. |
| Monounsaturated fats | Avocados, nuts, olive oil, peanut butter | Replaces saturated fat (which can raise LDL and lower HDL) |
| Omega-3 fatty acids | Canola and soybean oil, mackerel, salmon, tuna | Helps lower LDL and maintain normal heart function |
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