| 11 FOODS TO LOWER CHOLESTEROL
Fiber helps to lower cholesterol in two ways. Insoluble fiber does not dissolve in water and by filling you up you eat less cholesterol-raising foods. Soluble fiber creates a gel which traps some of the cholesterol eliminating it with other wastes. Some of the foods below are fiber rich.
The American Heart Association notes that the best way of lowering your cholesterol is by replacing your saturated fats with unsaturated fats. This means limiting meat, cheese butter, half and half and other foods high in saturated fats. Replace them with olive oil, avocados, fatty fish and other foods with unsaturated fats.
(Did You Know? Avoid refined carbs such as white bread, pasta, and white rice as they not only are not very filling leading to overeating, but also are lower in fiber which helps flush cholesterol out.)
1. Oatmeal one of the best sources of fiber.
2. White beans also are a high source of fiber.
3. Avocado has much of the desirable unsaturated fat.
4. Eggplant is a great source of soluble fiber.
5. Carrots are high in insoluble fiber.
6. Almonds have the highest source of fiber amongst nuts.
7. Kiwi fruit are fiber rich.
8. Berries, especially with seeds, have a higher fiber content than most other fruits.
9. Cauliflower provides fiber and can be substituted for rice. I use “rice cauliflower” found in the frozen section of grocery.
10. Soy, protein rich, a good substitute for meats.
11. Salmon delivers healthy omega-3 fats. Also canned tuna and tinned sardines.
-Harvard Health Annual |
