Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
To lower your cholesterol levels, the American Heart Association suggests adhering to a heart-healthy diet that is low in saturated and trans fats. Drinks to avoid that are high in saturated and trans fats include the following: Tea or Coffee with added creamers, whipped cream, or high-fat milk.
The American Heart Association recently certified potatoes as a low-fat, low-cholesterol food, meaning that it may be safe to consume in moderation as part of a heart healthy diet.
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. Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.
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.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
It may also help regulate bowel movements. 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.
When the body is dehydrated, the blood becomes acidic which can lead to a build-up in LDL levels of cholesterol. Drinking plenty of water will keep your blood ways clean and eliminate the excess buildup of cholesterol waste from the body.
People with raised cholesterol often wonder if it's OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. It's much more important to limit the amount of saturated fat you eat.
If it's nonstop and lasts for a long time, your stress hormones remain at high levels and put a dangerous strain on your heart and other parts of your body. High levels of cortisol from chronic or long-term stress can cause high blood cholesterol, along with other heart disease risks.
“Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.” Still, cocoa — a major ingredient in chocolate — may prove to be the next frontier in health research, according to Kris-Etherton.
However, sugar also has an impact. It may raise your total cholesterol and affect the balance of LDL and HDL. “Diets high in sugar cause the liver to create more LDL, and diets high in sugar also lower HDL cholesterol,” says Eric Ascher, D.O., a family medicine physician at Lenox Hill Hospital in New York City.
Apples are the best fruit to lower cholesterol.
For example, oats can help because of their high fiber content, while certain fish can aid in lowering cholesterol because of their omega-3 levels. So what is it about apples specifically that makes them the best cholesterol-lowering fruit?
Most bread is made with flour, water, and yeast and contains no cholesterol. But some types are made using animal products with high levels of saturated fats, which often contain cholesterol. Additionally, bread made from white or refined grains can raise LDL cholesterol levels.
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Try this Pear and Red Onion Gratin as a side dish.
Since it is easier to get higher amounts of saturated fat from red meat, switching to chicken can help manage blood cholesterol. A study shows that including lean skinless chicken alongside fish can reduce “bad” LDL cholesterol and total cholesterol.
Note: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not have any cholesterol at all.
Try switching to whole-wheat or whole-grain varieties. These types of bread are also high in fiber, which can help lower your cholesterol. You might also try low-carbohydrate varieties of bread, but make sure that you check out the fat and fiber content on the food nutrition label before you make your choice.