The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too. Dr. Curry says, if you don't like to eat fish, consider taking omega-3 supplements.
People with high cholesterol should avoid any fish high in saturated fat and calories. Shrimps, trout, mackerel, tuna, and swordfish are some fishes you should avoid eating.
People who want to manage their cholesterol or have received a diagnosis of high cholesterol from their doctor can include fish in their diet. Fish are low in saturated fat, and experts recommend eating fish regularly for heart health. Omega-3 fatty acids found in oily fish can help prevent cardiovascular disease.
Bake, broil, or grill your fish to cut back on added salt and saturated and trans fats. Cook meat under a broiler instead of frying on the cooktop. Place it on a rack so the fat drains off. To add flavor and keep meat moist, baste with wine, fruit juices, or a healthy marinade instead of drippings.
Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.
Omega-3 fatty acids don't affect LDL cholesterol levels. But because of those acids' other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
Tomatoes are a significant source of a plant compound called lycopene, which reduces levels of LDL cholesterol. Research shows that the body absorbs more lycopene if the tomatoes are processed or cooked, so drink tomato juice and add tomatoes to your minestrone soup as well.
The bad cholesterol is called LDL and the good cholesterol is called HDL. When people have high cholesterol their LDL (bad) is high and their HDL (good) is low. Eating healthy, regular exercise and drinking plenty of water will help to bring down cholesterol levels within 2-3 weeks.
Walking raises your “good” cholesterol and lowers your “bad” cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
The good news is that eating canned tuna will not directly raise your cholesterol levels. And, with many options available, such as tuna melts, tuna on crackers or tuna casseroles, eating this fish can be a tasty part of a heart-healthy diet.
Keep cheese portions small and weigh them to reduce temptation. Using lower-fat cheeses – such as mozzarella, feta, cottage cheese or reduced-fat cheeses – will provide less saturated fat.
By eating fish and beef, you can lower your LDL cholesterol (bad cholesterol) while promoting HDL cholesterol (good cholesterol). Of course, there are many other health benefits of eating fish and chips, such as providing essential fatty acids and lowering blood pressure.
Broccoli
Studies have demonstrated a connection between consuming vegetables and reducing the risk of heart disease. Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts and collard greens.
Our own trial also showed that Weet-Bix™ Cholesterol Lowering effectively lowered LDL cholesterol by up to 9% within 4 weeks. Overall, the study supported Weet-Bix™ Cholesterol Lowering as being an effective, easy and nutritious food for people who need to manage their cholesterol.
Potatoes are rich in soluble fibre, which can be consumed by high cholesterol patients without any confusion. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits.
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis.
Cholesterol is only found in foods that come from animals, there is no cholesterol in foods that come from plants. So, there is no cholesterol in fruit, vegetables, grains, seeds, nuts, beans, peas and lentils.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Benecol products, for example, contain added plant stanols. The reason plant stanols are so important for cholesterol lowering is thanks to their ability to partially block cholesterol (both cholesterol produced by the body and the cholesterol found in food) from being absorbed into the blood stream from the gut.