Cholesterol-Lowering Foods
If you have high cholesterol, chances are your doctor has told you to follow
a low-fat diet and to exercise most days of the week. But did you know
that certain foods can actually help lower your cholesterol? “Studies have
shown that certain foods can actually reduce bad cholesterol,” says Emily
Nease, RD, registered dietician for Chelsea Community Hospital. “Eating
more of these foods without taking in more calories overall can improve your
cholesterol levels.”
So What Are These Foods?
“Walnuts and almonds contain unsaturated fats that keep your heart healthy,” Nease says. “These are an excellent choice, but beware of serving sizes. I encourage my patients to eat just a handful a day, since they are high in calories.”Foods high in soluble fiber, such as oatmeal and oat bran, have been shown to lower cholesterol. “Soluble fiber is so good for you anyway, so this is an easy choice to tell people to eat.”
Some fatty fish, such as salmon and albacore tuna, contain high levels of omega-3 fatty acids that have been shown to be good for your cholesterol. “The current recommendation is two servings a week,” Nease says. “Just make sure it’s not fried.”
What about those foods that are advertised as “cholesterol-lowering”? “Some margarines and orange juice have plant sterols and stanols added, which lower cholesterol when taken in larger amounts,” Nease says. “You need to get two grams of these substances each day to see results. This can add up to a lot of margarine or juice, so I encourage people to try other cholesterol-lowering foods first.”
Be sure to talk with your doctor before beginning any diet or exercise program.
