Cholesterol is one of the biggest risk factors for cardiovascular disease. This carries its own complications of things like heart attacks and strokes. These are two of the biggest killers in the world, but there is much that can be done to reduce this risk. If you suffer from high cholesterol then you should start by changing your diet to lower cholesterol.
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Soluble fibre
Soluble fibre will help to lower the bad cholesterol called low-density lipoprotein (LDL). The great part about it is that it will do so without lowering the good cholesterol, called high-density lipoprotein. Soluble fibre can be found in any food containing rolled oats and oat bran, like oatmeal and whole oat fibre. You can also find it in apples, pears, beans and barley. In order to lower your LDL significantly you will need to have 5-10 grams per day. This is equivalent to two bowls of oats.
Nuts
People all over the world believe that any type of fat is bad. The truth is that there are good fats and bad fats. Good fats are essential for certain functions in the body. Nuts are a good source of fibre as well as good fats. The fats are mainly monounsaturated and polyunsaturated, and as a result help to lower LDL. Nuts also contain selenium and vitamin E, which of antioxidants, which help to lower LDL as well. The most effective types of nuts in this case are almonds, pecans, peanuts, walnuts, hazelnuts and pistachios. Nuts are actually high in calories so it’s a good idea to limit your intake. They are very good replacements for other foods that are high in saturated fat.
Omega 3
Fish contains a number of helpful nutrients and is a great source of protein as well as omega 3. Omega 3 is an essential fatty acid that the body needs in order to perform certain functions. Aside from this it lowers the amount of LDL in the bloodstream, and at the same time it raises the amount of HDL in the blood. In addition to this it even helps to lower the triglycerides in the blood. To get the right amount of omega 3 you should eat two servings of fish per week. This should preferably be the ones with a high oil content like salmon, tuna and trout.
Mono-unsaturated fat
Mono-unsaturated fats are useful when it comes to lowering LDL. Saturated fats should be cut out as far as possible and be replaced by mono-unsaturated fats. Good sources of mono-unsaturated fats include nuts, as well as any oils produced using plants.
Polyunsaturated fat
Polyunsaturated fat is a good fat to have in your diet as it lowers the amount of LDL in the bloodstream. The only problem with this is that it also reduces the amount of HDL in the blood. If you are going to use this type of fat then try to make it les than ten percent of your daily intake of energy. Good sources of this fat are vegetable oil, olive oil and sunflower oil.
