According to the Mayo Clinic here are a few good food choices for improving your cholesterol number.
1) Oatmeal and Oat bran (Soluble Fiber). Soluble Fiber lowers the bad LDL cholesterol without lowering the good HDL cholesterol in your body. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes.
2) Nuts: Walnuts, Almonds, and More (Polyunsaturated Fatty Acids). the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). Limit your intake to 1.5 ounces a day, as nuts are high in calories. To avoid gaining weight, replace foods high in saturated fat with nuts.
3) Fish (Omega-3 Fatty Acids). Omega-3 fatty acids have been shown to lower LDL cholesterol and raise HDL cholesterol. Doctors recommend eating at least two servings of fish a week – of which the highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. Non-fish eaters can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.
4) Olive Oil (Antioxidants). Olive oil contains a potent mix of antioxidants that can lower your LDL cholesterol but leave your HDL cholesterol untouched. The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits. Some research suggests that extra-virgin olive oil has even greater cholesterol-lowering effects.
5) Foods Fortified with Plant Sterols or Stanols. Plant sterols and stanols are substances found in plants that help block the absorption of cholesterol. Many foods now are being fortified with plant sterols and stanols. Fortified margarines, orange juice and yogurt drinks can help reduce LDL cholesterol by more than 10 percent. The Mayo Clinic says
The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day.
Keep these cholesterol-busting foods in mind the next time your at the grocery store.
The Shrinking Team
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