53 Views

6 Foods That Lower Cholesterol

high-cholesterol-foods-that-lower-cholesterol-gallery-oranges-320.jpg
Oranges
First up is a very common citrus fruit that contains pectin. Like other types of soluble fiber, pectin forms a gooey mass in your stomach that traps cholesterol and carries it out of your body before it can be absorbed into your bloodstream (where it contributes to clogged arteries). One medium orange provides about 2 to 3 g of soluble fiber, as well as other beneficial nutrients such as vitamin C, folate, and potassium. You have to eat oranges in order to benefit from their fiber content, so put your juicer aside, and choose thick-skinned varieties for the best taste and easiest peeling.

 

high-cholesterol-foods-that-lower-cholesterol-gallery-oatmeal-320.jpg
Oats
Here’s one you probably know about already, but you may not be aware of some of the less conventional forms and uses for this soluble fiber-rich grain. While oatmeal is an obvious winner, oat flour is another versatile option. If you can’t find it in the places you typically shop, you can make your own by pulverizing rolled oats in a food processor. Oat flour can be substituted for up to half the all-purpose flour in most pancake and muffin recipes; I even use it in the low-fat oatmeal cookies my kids adore.

 

high-cholesterol-foods-that-lower-cholesterol-gallery-beans-and-lentils-320.jpg
Beans and Lentils
Beans and lentils are sky-high in fiber, a good portion of which is the heart-healthy soluble type. They’re also a great low-fat replacement for animal protein, which is often full of saturated fat. Beans can be incorporated into breakfast, lunch, dinner, and even snacks. For breakfast, make a burrito with scrambled egg whites, black beans, and salsa. At lunch, a bowl of lentil soup with a few whole grain crackers hits the spot. For dinner, skip the typical side dish of pasta, potatoes, or rice and try seasoned beans instead.

high-cholesterol-foods-that-lower-cholesterol-gallery-roasted-sardines-320.jpg
Sardines
Just like salmon, their more popular marine relatives, sardines are ridiculously rich inomega-3 fatty acids. Omega-3’s not onlylower LDL cholesterol, they’re also potent anti-inflammatories, and they significantly reduce blood levels of artery-clogging triglycerides. I’m convinced that most people who turn up their noses at the mere mention of sardines haven’t actually tried them. If that’s you, consider this yummy open-faced sandwich: spread two slices of whole wheat bread with a little bit of low-fat mayo and top each half with a couple of canned sardines, a slice of tomato, and a few fresh basil leaves.

 

high-cholesterol-foods-that-lower-cholesterol-gallery-pistachio-nuts-320.jpg
Pistachio Nuts
I love pistachio nuts, so I was thrilled when a 2008 study revealed that eating one or two handfuls (1.5 to 3 ounces) per day for four weeks significantly reduced LDL cholesterol in people with elevated blood levels. Turns out, these little powerhouses are a great source of phytosterols, the natural plant compounds that block absorption of dietary cholesterol. They’re also rich in monounsaturated fat, fiber, and antioxidants — all of which are good for heart health. I prefer pistachios in the shell because it forces me to eat them slowly and prevents me from overdoing it with these healthy — but caloric — treats.

 

high-cholesterol-foods-that-lower-cholesterol-gallery-oil-spray-320.jpg
Oil Spray
Because losing weight is the best way to lower your LDL (“bad”) cholesterol andboost your HDL (“good”) cholesterol, cutting calories is important. One surefire way to cut back is to use an oil spray in place of bottled oils when cooking. Instead of purchasing disposable nonstick spray canisters, I use a reusable oil mister and fill it with my favorite brand of olive oil. Using oils packed with monounsaturated fats, like olive and canola, helps to improve your overall cholesterol profile.

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

How Ex-PDP chairman’s Son Muhammed Bello Was Stabbed To Death By Wife
Shocking
586 views
Shocking
586 views

How Ex-PDP chairman’s Son Muhammed Bello Was Stabbed To Death By Wife

PH - November 20, 2017

Habib Gaiam, a family friend to the son of former PDP chairman, Haliru Bello, has revealed what Bilyamin Muhammed Bello told him before he was stabbeed to…

Nigerian Who Helped Diezani Buy Properties In London ‘Revealed’
Politics
922 views
Politics
922 views

Nigerian Who Helped Diezani Buy Properties In London ‘Revealed’

PH - November 20, 2017

A London estate agent who appeared on the BBC’s Homes under the Hammer has been named in an investigation into alleged corruption by a former Nigerian oil…

Meet The Die-hard Fan Of Davido Who Recreated Virtually All Of His Photos (PHOTOS)
Entertainment
715 views
Entertainment
715 views

Meet The Die-hard Fan Of Davido Who Recreated Virtually All Of His Photos (PHOTOS)

MT - November 20, 2017

This die-hard fan of Nigerian singer, Davido, proved himself to be his number 1 fanatic as he recreated most of his photos on social media. Its funny…

Nigeria’s Economy Records Positive Growth of 1.4% in GDP in Q3
Business
160 views
Business
160 views

Nigeria’s Economy Records Positive Growth of 1.4% in GDP in Q3

PH - November 20, 2017

Nigeria’s economy continued its recovery from recession, rising 1.4 percent in the third quarter of this year on increased oil production, official data showed Monday. The National…

7 Reasons Technology Cannot Fix Nigeria
Technology
144 views
Technology
144 views

7 Reasons Technology Cannot Fix Nigeria

PH - November 20, 2017

The list below is from a must-read article written by Frank Owusu for BBN Times: Why Technology Cannot Fix Nigeria (Part 1). There is a link to the…

Ekwueme`s Death, Big Loss To The Nation – Nigerians in Dispora
Best of Nigeria
179 views
Best of Nigeria
179 views

Ekwueme`s Death, Big Loss To The Nation – Nigerians in Dispora

PH - November 20, 2017

The Nigerian community in South Africa says the passing away of Dr. Alex Ekwueme, former Vice President, is a big loss to the nation. Ekwueme died in…

How Jonathan Averted Blood-spilling in 2015 – Atiku
Politics
440 views
Politics
440 views

How Jonathan Averted Blood-spilling in 2015 – Atiku

PH - November 20, 2017

Former vice president, Atiku Abubakar, has described former President Goodluck Jonathan, as a patriotic man who saved the lives of Nigerians during the 2015 elections. He said…

REVEALED: Jonathan’s Wife called Adoke ‘Useless Man’ For Not Disqualifying Buhari in 2015
Politics
181 views
Politics
181 views

REVEALED: Jonathan’s Wife called Adoke ‘Useless Man’ For Not Disqualifying Buhari in 2015

PH - November 20, 2017

Snippets of what transpired after the defeat of President Goodluck Jonathan in the March 28, 2015 presidential election are now coming to the open, with his wife…

N-Power: How To Check Pre-selection Status
Job & Career
149 views
Job & Career
149 views

N-Power: How To Check Pre-selection Status

PH - November 20, 2017

N-Power, ​the ​Federal Government empowerment scheme, on Monday explained how applicants can check their pre-selection status. The information was contained in a statement on its official Twitter…

Late Alex Ekwueme Believed In The Unity Of Nigeria – South-East Governors
Politics
219 views
Politics
219 views

Late Alex Ekwueme Believed In The Unity Of Nigeria – South-East Governors

PH - November 20, 2017

The South-East Governors’ forum on Monday, joined millions of Nigerians to mourn the death of former Nigeria’s Vice-President, Dr Alex Ekwueme. Governor David Umahi of Ebonyi and…

Actress Regina Daniels Caught On Camera Crying After Injection (Video)
Entertainment
459 views
Entertainment
459 views

Actress Regina Daniels Caught On Camera Crying After Injection (Video)

MT - November 20, 2017

Before now, we never knew that Nollywood actress, Regina Daniels had aichmophobia (morbid fear of sharp things), and she displayed that after taken to the hospital for…

VIDEO: Why Nigerians Won’t Stop Calling Me A Fraudster – Dammy Krane
Entertainment
56 views
Entertainment
56 views

VIDEO: Why Nigerians Won’t Stop Calling Me A Fraudster – Dammy Krane

MT - November 20, 2017

Singer, Dammy Krane has revealed his disappointment at Nigerians for stigmatizing and treating him as a fraudster even after the US justice system has vindicated him.  …

Anambra Defeat: How Makarfi Brought Ill-luck To PDP – Kashamu
Politics
456 views
Politics
456 views

Anambra Defeat: How Makarfi Brought Ill-luck To PDP – Kashamu

MT - November 20, 2017

The senator representing Ogun East Senatorial District in the National Assembly, Buruji Kashamu, has described the tenure of the Chairman of the National Caretaker Committee, Senator Ahmed…

Drama As Wizkid Reportedly Welcomes Third Child With His Manager [Photo]
Entertainment
1209 views
Entertainment
1209 views

Drama As Wizkid Reportedly Welcomes Third Child With His Manager [Photo]

MT - November 20, 2017

Father of 2 and Nigerian singer, Wizkid, reportedly welcomed another baby boy with his manager Jada Pollock, according to industry rumours.   According to sources, Wizkid and…

108million Nigerians Lack Toilet Facilities – United Nations
Food and Health
201 views
Food and Health
201 views

108million Nigerians Lack Toilet Facilities – United Nations

MT - November 20, 2017

Despite huge technological, scientific and industrial advances, an estimated 108 million Nigerians still lack access to toilets, the United Nations stated yesterday on this year’s World Toilet…

Daddy Freeze: “Pastor Said I Will Die In 24 Months Over Tithe, Free The Sheeple”
Entertainment
1018 views
Entertainment
1018 views

Daddy Freeze: “Pastor Said I Will Die In 24 Months Over Tithe, Free The Sheeple”

MT - November 20, 2017

Popular OAP Daddyfreeze has cried out after popular pastor whom he claimed that he attended his church for over 11years and contributed to the building of his…

Super Eagles Player Leon Balogun Breaks His Hand, Undergoes Surgery
Sports
219 views
Sports
219 views

Super Eagles Player Leon Balogun Breaks His Hand, Undergoes Surgery

MT - November 20, 2017

Leon Balogun, Nigerian Super Eagles powerful defender has returned to the treatment room days after helping the Super Eagles beat South American giants Argentina 4-2 in Krasnodar…

Entertainment
239 views

Nigerians Dig Up Banky W’s 2016 Posts Where He Promised To Do Lowkey Marriage, After His Elaborated 2017 Wedding

MT - November 20, 2017

Nigerians have come for singer, Banky W who had a multi-million naira traditional wedding yesterday after digging up a 2016 Snapchat post where he vowed not to…

Loading...