Foods That Lower Cholesterol

Everybody knows that ice cream, butter and meats increase cholesterol. Not eating such items is good. However, at times, because of wrong guidance, we stop eating even those food items that are beneficial for us. Do you know that there are ample of foods that can offer you a tasty and low-cholesterol diet? Some of the ‘functional foods’ have been proved to influence your cholesterol levels and they are found to be much better and quicker than those tablets, for reducing cholesterol.

Foods & Diets that Help Lower Cholesterol

* Have a breakfast rich in fiber like oatmeal, wholegrain muffins, fruit etc. Read the nutrition labels given on the cereal box to select one with five grams or more fiber per serving. Including Oat bran and rice bran in your diet would be effective too.

* Prefer taking whole grains such as wholegrain breads, muffins, waffles and pancakes.

* Start eating legumes (beans), in any way, three times a week. You can bring variation by trying bean soup, cold bean salad, sandwiches and black bean dip in snacks.

* Include soy protein in your diet. You can take soya milk, tofu and textured soy protein too.

* On a daily basis, have five servings of fruits and vegetables. One could be at breakfast, another at lunch, one in the evening, one before dinner and one at dinner, in the form of a cooked vegetable.

* Instead of juice, prefer eating whole fruit (including skin). Juice is the fiber-less form of fruit.

* Incorporate garlic in your food, in whatever form. Both cooked and raw garlic have compounds which help in lowering production of cholesterol by your liver.

* Raw onion, salmon, olive oil, almonds, walnuts and avocados, are also good to lower cholesterol.

* Have ample of foods which contain the natural antioxidants - Vitamins C and E, like red and green peppers, cantaloupe, sunflower seeds, strawberries, papaya, peanuts, oranges, grapefruit juice, wheat germ, soybeans, broccoli, brussel sprouts, wheat germ oil and soybean oil.

* A tad of wine or beer can also help reduce cholesterol levels. Heavy drinking can worsen the situation, but drinking a little, once in a week, is fine.

* Green leafy vegetables and green salads should make an essential part of your daily menu.

* If you want to eat non-veg, prefer taking lean meats and chicken (which provide you with Vitamin B6 and B12).

Courtesy:keralaonline.