Foods that lower cholesterol naturally: List of Five

By Gary Johnson - Jun 5, 2010

People are constantly looking for ways to live a healthier lifestyle, with food always a big part of any changes made. A healthy heart is very important in maintaining that lifestyle, and what we eat has a big factor how our heart functions. Certain types of food can lower your cholesterol and protect the heart.

A story by the Mayo Clinic staff is listing five different food types to help achieve this. Eating fish that is rich in omega-3 fatty acids is a great way to protect the heart. The omega -3 can lower blood pressure and reduce the risk of blood clots. Fish that contain good levels of omega-3 include salmon, mackerel, halibut, and sardines.

Oatmeal is another good food because it contains soluble fiber that reduces the low-density lipoprotein; this is known as “bad” cholesterol. This type of fiber is found in apples, pears, kidney beans, barley and prunes.

Nuts that have high levels of polyunsaturated fatty acids are good for keeping blood vessels healthy. These can be almonds, hazelnuts, peanuts, pecans, pistachio nuts, some pine nuts, and walnuts. Eating only a few handfuls a day is recommend as they are high in calories.

Use the link above to get the full list of foods.

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  • Try the Mediterranean Style Diet which comprises pulses, fresh fruit, wholegrains, vegetables, fish, olive oil, and moderate daily wine consumption. It is low in saturated fat but high in monosaturated fatty acids. People who follow a Mediterranean Diet tend to have higher HDL cholesterol levels. The Mediterranean Diet consists of a healthy balance between omega-3 and omega-6 fatty acids. In a long term study of 423 patients who suffered a heart attack, those who followed a Mediterranean Style Diet had a 50 per cent to 70 per cent lower risk of recurrent heart disease compared with controls who received no special dietary counselling.