If you have high cholesterol, are you doomed to a lifetime of taking medication and dreading every doctor’s visit? Not necessarily. In some cases, the right diet can lower your cholesterol count and help you keep it at healthy levels. Watching your intake of cholesterol-rich foods like meat and dairy is the first step. The next is to watch your fat intake, which can cause your cholesterol levels to skyrocket. Nutritionists and medical researchers have found that eating saturated fats compounds the effects of taking in high levels of cholesterol. A high fat intake can bump up your cholesterol levels, and combining it with high-cholesterol food will is a one-two punch to your health.
Dietary Do’s and Don’ts
Now you know what not to eat: saturated fats and cholesterol. Cholesterol is only found in animal products including meats, fish and dairy products. Saturated fats are found in oils such as palm oil and coconut oil, fried foods, dairy products, breakfast meats and some bakery products. If you’re worried that you can’t enjoy eating, however, think again. The best way to maintain your health and enjoy your meals is to replace your high-fat, high-cholesterol foods with those that have beneficial effects. To help lower your blood cholesterol levels, increase your intake of the following heart-healthy foods.
The Anti-Cholesterol Top Ten:
1. Nuts
Loaded with omega-3 fatty acids, protein and healthy carbs, nuts are an easy-to-carry snack that will tide you over between meals and keep your heart healthy. The best nuts to incorporate into your diet are almonds, pistachios, cashews and Brazil nuts. Macadamia nuts and pecans are healthy, too, but they contain fewer nutrients and more calories than other types. If you’re trying to lose weight, keep your nut intake low because they are high in fat and calories. On the plus side, you may find that eating a small amount of nuts staves off hunger pangs for a long time, making it easier to stick with your diet.
2. Beans
Beans have so many health-pumping benefits that Dr. Joel Fuhrman, healthy-eating pioneer and author of the book “Cholesterol Protection for Life,” recommends that you eat them every day. There are many varieties of bean, each with their own flavor. There are thousands of simple, satisfying recipes you can make with beans. Enjoy a bowl of chili or minestrone, enjoy them refried or cook up a pot of red beans and rice. Beans contain protein, antioxidants, folate and fiber, making them almost the perfect food. They’re a great choice if you want to lose weight because they’re high in belly-filling fiber that will also keep your intestines working smoothly.
3. Apples
As it turns out, the old rhyme about an apple a day keeping the doctor away is true. According to Medical News Today, researchers found that a group of postmenopausal women who ate apples every day experienced dramatic drops in their cholesterol levels. The researchers called apples a “miracle fruit.” Apples are high in fiber, polyphenols, flavonoids and fiber. These are all elements proven to have anti-aging benefits and disease protection. Apples are perfect for snacking. Enjoy them raw, chopped into hot cereal or baked with cinnamon and sugar.
4. Garlic
Garlic is reputed to keep vampires away and it also scares away high cholesterol. Garlic also contains manganese, calcium and vitamins C and B6. It’s high in allicins, which have been found to have heart-protecting benefits. Allicins are also found in onions and chives. The one downside to eating garlic is the distinctive odor it can leave on your breath and skin. Some people prefer taking it in supplements to avoid these effects. If you love the taste of garlic as many people do, try some home remedies. These include rinsing the cloves in cold water before eating it and eating sage, parsley or yogurt after eating it.
5. Dark Chocolate
This may be your favorite item on this list, and it almost sounds too good to be true, but it isn’t. Medical researchers have concluded that dark chocolate can lower your blood pressure and is full of anti-oxidant cocoa phenols. Dark chocolate has an intense flavor that you may not like at first if you’re used to eating milk chocolate. Start with premium chocolate brands from Europe, which have higher concentrations of cocoa phenols. Don’t overdo it if you’re watching your sugar or fat intake, don’t use white or milk chocolate, and don’t drink milk while you’re eating chocolate. The researchers also found that mixing milk with chocolate prevents your body from absorbing the cocoa phenols.
6. Avocado
Like chocolate, avocados are so rich and creamy in taste that it’s hard to believe they’re packed with good-for-you nutrients. But they are. They also contain beta-sitosterol, an element that has been found to help drastically lower cholesterol levels. In one study, participants saw drops in their cholesterol level after only a week of eating avocados. Add avocados to your salads and serve them as a side. Enjoy guacamole. Made with fresh avocado, diced tomatoes, garlic, fresh lime juice and salt, it packs a nutritious punch that’s also great fun to eat. To cut down on the fat and calories, eat it with pita chips or rice cakes rather than tortilla chips.
7. Green Tea
Green tea is high in polyphenols, which reduce inflammation, and anti-oxidants that fight cancer and the effects of aging. It also contains specific compounds that have been shown to keep you mentally alert. The main benefit of green tea is that it can help you lose weight, without the unwanted side effects of diet pills. That’s a boost for your overall health and your risk of getting many diseases. To brew it, start with green tea powder, also called matcha, or green tea bags. Avoid buying bottled green tea, which is often low in nutrients and high in sugar.
8. Oats
Wake up to oatmeal every day and you’ll wake to a whole new world of good health. To get the most benefits from oats, use rolled or quick oats rather than instant oatmeal, which is often high in sugar, sodium and other ingredients. Rolled oats take only five minutes to cook and a bowl of oatmeal will keep you full for hours. You can also try making overnight oats. To do, mix one part oatmeal with two parts almond milk or yogurt. Add chopped fruits, shredded coconut, honey and other ingredients if you want. Put this mixture in the fridge and wake up to freshly made oatmeal that you can enjoy cold or heat up in the microwave.
9. Sunflower Oil
Sunflower oil is a good substitute for butter, margarine or other oils because it contains no cholesterol or sodium. As with any fat, you should use sunflower oil in moderation because it’s high in calories. Also, be sure the sunflower oil you use is high in oleic acid, which is the compound in the oil that’s good for you. Avoid linoleic sunflower oil, which is high in omega-6 fatty acids. Omega-3 fatty acids are the healthy kind. Finally, don’t use partially hydrogenated sunflower oil, which is full of health-damaging trans fats.
10. Salmon
Salmon is a superfood that’s super good for you in a number of ways. Although it’s an animal, it’s low in cholesterol and high in beneficial fats, omega-3s and anti-oxidants. It’s low in calories and bad fats. Salmon is rich in heart-healthy fish oil, which has been shown to lower cholesterol and reduce blood pressure. Enjoy salmon grilled, baked, broiled or pan-fried. It cooks quickly and has a smooth, tender texture. Simple seasonings like pepper, garlic and lemon will bring out its full flavor. You can also enjoy it as sushi. If you’re a vegetarian, you can get omega-3s from ground flaxseed, flax oil, canola oil and hemp oil.
Eat to Your Health
If you’re trying to get your cholesterol to healthy levels, your diet should be a key part of your plans. You can find all the foods on this list in any supermarket and they’re all tasty and easy to cook. Nuts, beans, apples, oats, garlic and green tea are inexpensive and should become your pantry staples. Salmon, avocado and dark chocolate will make your meals feel indulgent. Start incorporating these top-10 healthy foods into your daily meals and enjoy all the benefits of healthy living.
