Lower Cholesterol Foods, List Of Low Cholesterol Foods

Lower Cholesterol Foods

A low cholesterol diet is good for heart health. It includes a combination of cholesterol free foods and low cholesterol foods. Cholesterol free foods include fruits, vegetables, whole grains, and legumes sourced from plants. Low cholesterol diet food include lean meat, fish rich in omega-3 fatty acids, low-fat dairy products and poultry.

On a practical level, one should eat more fruits such as apples and grapes. Apples contain the soluble fiber pectin and the antioxidant quercetin preventing the buildup of plaques in blood vessel walls. Apricots, grapes, oranges and pomegranate are not only cholesterol free but also high in soluble fiber and pectin both of which help lower LDL (bad) cholesterol levels.

Pomegranate juice is reputed to increase nitric oxide production, preventing arterial plaque buildup. The flavonoids in dark grapes can slow down LDL cholesterol oxidation. Similarly, cranberries can also lower "bad" cholesterol levels.

Cook vegetables rich in soluble fiber and pectin using little olive oil. Use 1 to 2 teaspoons of oil for a pack of vegetables. Simply place vegetables in a skillet, season, and cook over low heat. Add herbs and spices for added taste by combining rosemary with peas, cauliflower and squash, basil with tomatoes; Oregano with Brussels sprouts, carrots and spinach and dill with zucchini.

Garlic contains allicin, which has been proven to kill fungi and bacteria as well as alleviate a number of digestive disorders. Apart from reducing blood's clotting capability, garlic has also been found to lower cholesterol levels.

For vegetable oil, use canola, olive, sunflower and soybean oil in place of butter, lard or shortening. Use the oil not only to saute vegetables but also to pan-fry fish and poultry, cook dehydrated or scalloped potatoes and prepared foods requiring the use of fat, make sauces and soups using low-fat milk and to brown rice for Spanish or Mediterranean dishes or stir-fried rice. Nevertheless, minimize oil consumption since all oils are equally fattening calorie-wise with each tablespoon containing 120 calories.

Almonds can lower blood cholesterol because they are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels elastic and appear to have a similar effect as almonds.

Protein-rich beans are also a good source of soluble fiber. When combined with corn, rice or wheat, beans are a good replacement for red meat. One USDA study concluded that eating as little as one-half cup of cooked dry beans daily can markedly lower total cholesterol levels.

Instead of milk, experiment with yogurt. Several studies have shown that the Lactobacillus Acidophilus and Lactobacillus Reuteri active in yogurt are instrumental in lowering cholesterol by blocking the re-absorption of cholesterol back in to the blood stream.

According to research at the Chicago Center for Clinical Research, "Lean red meat contains stearic acid and monounsaturated fats, which do not raise cholesterol. So the total cholesterol-raising fat in lean red meat is not that much different from chicken and fish." This is likewise confirmed by research at the Johns Hopkins University Lipid Clinic: "If you follow a heart-healthy diet, it doesn't make a difference whether you eat red meat or white meat, as long as you choose lean cuts. "

In 2002, the American Heart Association released a report on the effect of fish consumption and omega-3 fatty acids on cardiovascular disease. The AHA found in its studies that omega-3 fatty acids in fish decreased the risk of arrhythmias which can cause sudden cardiac arrest and death, lowered the growth rate of atherosclerotic plaque, brought down triglyceride levels and had a slight lowering effect on blood pressure.

Omega-3 fatty acids, an unsaturated fatty acid which can reduce inflammation in the body, is also believed to improve immune function, enhance children's learning ability, reduce blood clotting, and ease arthritis symptoms. Consuming one to two servings of fish a week appears to reduce the risk of cardiovascular disease.

Herring, salmon and tuna contain the most omega-3 fatty acids. Still, most seafoods contain varying amounts of omega-3 fatty acids. However, avoid tilapia and catfish since these type of fish not only have low levels of omega-3 fatty acids, but contain high levels of arachidonic acid which has been found to increase the risk of heart disease by stimulating the buildup of arterial plaque.

List Of Low Cholesterol Foods

People who are over 25 years of age should pay more attention to their cholesterol levels. This is because as the body ages, its ability to fight off bad cholesterol decreases. Experts say that in order to avoid having too much bad cholesterol in the body, people should always have a ready list of low cholesterol foods and create a balance diet menu out of it.

The following is a list of low cholesterol foods that can be mix and match to create a low cholesterol diet:

1. LEAN MEATS. Lean red meats or lean chicken/turkey meats and fish should always be included in the list of low cholesterol menu because these are rich in protein, vitamins, minerals, and micronutrients that are excellent for a person's metabolism as well as in fighting off bad cholesterol.

2. VEGETABLES. This food group is considered as the healthiest among other groups in the food pyramid primarily because they are low in calorie-content. Aside from that, these are also high in dietary fiber and dietary nutrients that aids not only regulated metabolism but also balances cholesterol levels. Vegetables are also perfect low cholesterol foods because these are excellent sources of minerals and vitamins such as vitamins C, E and K, vitamin B-complex, and other micronutrients that reduce vitamin deficiency. Aside from lowering high cholesterol levels, other benefits of eating vegetables also include the reduction of heart diseases and cancer as well as high blood pressure.

3. GRAINS. Because these are in high-energy content and dietary fiber content, grains are effective foods to lower cholesterol level. Whole grains are also known as effective in controlling weight. Aside from whole grains, breads, beans, potatoes, pasta, and cereals can also help lower cholesterol levels.

4. NUTS AND SEEDS. Since these contain large amounts of vitamins and minerals, nuts and seeds are included among the list of low cholesterol foods. These foods also are also high in dietary fiber that is excellent for great metabolism and low in calorie-content that is effective for weight management.

5. FRUITS. Just like vegetables, fruits are also among the top food groups that lower cholesterol because they are very low in calorie content. These also contain large amounts of significant vitamins and nutrients that help prevent of vitamin deficiency as well as other illnesses.

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Tim Lazaro is an enthusiast of foods that naturally lower cholesterol. Visit Ways to Lower Your Cholesterol for more expert advice on the lower cholesterol foods, lowering cholesterol with natural foods and exercise, and many other food tips you can use right now to quickly and safely lower your cholesterol and keep it low.

To learn more foods that lower cholesterol, visit http://www.diettolowercholesterol101.com

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