Foods That Lower Cholesterol

Written by Sky Taylor, Diet Bites


Are you experiencing unhealthy blood cholesterol readings?

Take note that heredity plays a more significant roll in this area but even so, your daily diet can have a positive impact on the numbers game, bringing those to healthier levels.

The following foods work to raise healthy cholesterol levels in the body and should be a part of a healthy daily diet plan:

1. All fruits - fresh and dried.

Fruits contain dietary fiber which works to sweep harmful elements from the body's circulatory system as well as the digestive track.

Take note that almost-all of the remaining foods on our list are also mined with dietary fiber content.

2. Onions, Leeks, Garlic, Chives and Shallots:

A good rule of thumb when it comes to vegetables is, 'if it stinks, then it's good for you'. We can add cabbage, Brussel sprouts, broccoli and cauliflower to our list.

3. Corn, white and yellow.

Let's view the nutritional data for fresh white corn of the sweet variety.

Nutrition Facts, Calories in White Corn

Nutritional Elements

Units

100 grams

1 small ear

1 medium ear

1 large ear

1 cup kernels

Energy, Calories

kcals

86

63

77

123

132

Protein

g

3.22

2.35

2.90

4.60

4.96

Total Fat

g

1.18

0.86

1.06

1.69

1.82

Carbohydrates

g

19.02

13.88

17.12

27.20

29.29

Fiber, Dietary

g

2.7

2.0

2.4

3.9

4.2

Sugars

g

3.22

2.35

2.90

4.60

4.96

Saturated Fat

g

0.182

0.133

0.164

0.260

0.280

Monounsaturated Fat

g

0.347

0.253

0.312

0.496

0.534

Polyunsaturated Fat

g

0.559

0.408

0.503

0.799

0.861

Cholesterol

mg

0

0

0

0

0

Just look at the rich fiber content in one cup of kernels - over 4 grams; that is quite impressive.

4. Lima, Kidney, Great Northern, Red, Pinto, Black, Navy Beans

And almost any other bean that you can think of all work to lower high blood cholesterol. Don't forget the lentils; they are as powerful as beans in this area.

5. Pearled Barley

It is ultra rich in vitamins, nutrients and dietary fiber and is one of the best foods for lowering cholesterol along with whole oats. Let's review the nutritional data for whole, uncooked oats.

Nutrition Facts, Calories in Oats

Nutritional Elements

Units

100 grams

1 cup

Energy, Calories

kcals

389

607

Protein

g

16.89

26.35

Total Fat

g

6.90

10.76

Carbohydrates

g

66.27

103.38

Fiber, Dietary

g

10.6

16.5

Saturated Fat

g

1.217

1.899

Monounsaturated Fat

g

2.178

3.398

Polyunsaturated Fat

g

2.535

3.955

Cholesterol

mg

0

0

6. Rice Bran

As with oats and barley, Rice Bran can assist in bringing levels to a healthier state.

7. Breads

Specifically whole grain: rye, pumpernickel, multi-grain, oatmeal, whole wheat - all of these can assist in lowering cholesterol.

8. Add Tofu and Soy to your list.

9. Colorful Veggies, Fruits

Add vegetables that pack color as well as fruits to your meal plates. For snack time, check into the whole grain foods.

10. Exercise

Add a dose of moderate activity to your day; you'll strengthen your heart and boost the positive impact of your daily diet by doing such.

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