What are some foods that can lower cholestrol?

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There are many foods that can lower cholesterol. While selecting these foods, it is important to consider your diet as a whole, maintaining a healthy balance that will still allow you to optimize your overall nutrition and calorie intake.

Soluble Fiber

Soluble fiber helps to reduce the level of low-density lipoprotein (LDL), which is an unhealthy form of cholesterol. Oats, barley, apples, pears and kidney beans all contain soluble fiber.

Omega-3 Fatty Acids

Omega-3 fatty acids not only lower cholesterol levels in the blood, but they also inhibit blood clotting and lower blood pressure. These are found in fish and are most prevalent in salmon, mackerel, lake trout, herring and albacore tuna.

Antioxidants

Antioxidants are especially helpful in that they lower LDL levels without affecting the absorption of high-density lipoproteins (HDL), which are healthy forms of cholesterol. Common foods rich in antioxidants include olive oil, for which the U.S. Food and Drug Administration recommends 23 grams a day.

Sterol and Stanol Fortication

Sterols and Stanols are other nutrients that block the absorption of LDLs. Food producers are using these to fortify products such as orange juice, yogurts and margarines in order to add more alternatives for constructing a low-cholesterol diet.

Caution

Consuming saturated fats increases blood cholesterol levels more than consuming cholesterol, itself. Some foods, including many types of fish and poultry products, are low in cholesterol, and they may have cholesterol-lowering nutrients, yet they are high in saturated fats.

Source

Cholesterol: The Top 5 Foods to Lower Your Numbers

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What are some foods that can lower cholestrol?

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