5 Food To Help You Lower Your Cholesterol

A high LDL cholesterol level is medically known as hypercholesterolemia. According to the Centers for Disease Control and Prevention (CDC), over one-third of American adults have high levels of LDL or “bad” cholesterol. This increases the risk of cardiovascular disease, including heart disease and heart attacks.

Cholesterol falls under three categories: low-density lipoprotein (LDL), very-low-density lipoprotein (VLDL) that may need medications and high-density lipoprotein (HDL). LDL and VLDL are bad for your health, while HDL is good for your health.

* Oatmeal

Having a bowl of oatmeal for breakfast daily is another easy way to lower your high cholesterol level. The high soluble fiber content in oatmeal helps lower LDL.It reduces the absorption of cholesterol into your bloodstream. Fiber also fills you up quickly and helps you avoid mindless eating.

* Almonds

The heart-healthy monounsaturated fats, polyunsaturated fats and fiber in almonds help raise good HDL cholesterol and reduce the bad LDL levels.A 2011 study published in Nutrition Review found that consumption of tree nuts like almonds help reduce LDL cholesterol, a primary target for coronary disease prevention, by 3 to 19 percent.

* Orange Juice

Sweet, tangy and juicy oranges are another superfood that has cholesterol-lowering properties.In a 2000 study published in the American Society for Clinical Nutrition journal, researchers found that orange juice improves blood lipid profiles in people who have hypercholesterolemia. This happens due to the presence of vitamin C, folate and flavonoids like hesperidin in oranges.

* Salmon

The omega-3 fatty acids called EPA and DHA found in salmon provide protection against high cholesterol. It helps lower triglycerides and boosts good HDL cholesterol slightly, thus lowering the risk of heart disease.

* Green Tea

Drinking a few cups of green tea daily is one of simplest ways to reduce total and LDL cholesterol levels. Green tea intake lowers fasting serum total and LDL cholesterol in adults, according to a 2011 meta-analysis of 14 randomized controlled trials that was published in the American Journal of Clinical Nutrition.