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A list of low cholesterol foods!
Control your cholesterol levels with low cholesterol foods, and niacin (nicotinic acid).
List of Low Cholesterol Foods
You may want to lower your cholesterol, but would like to avoid potent prescription drugs while doing so. This is a good strategy, as many of these drugs carry negative side effects, many of which are permanent. However, how can you lower your cholesterol naturally? The good news is, simply selecting the right foods can have a dramatic effect on your cholesterol levels. Here is a list of low cholesterol foods which will help you on your way. Not only are these items low in cholesterol, they work to reduce it in your body as well, giving them even greater effect.
Oats:
The first on the list of low cholesterol foods, oats are a tremendous way to start the day. Just add one heaping bowl of warm oats each day, and in a month and half your cholesterol can be reduced by as much as five percent. With no side effects, and quality nutrition as added bonuses, this food is a no brainer when it comes to lowering your cholesterol numbers.
Beans:
The high fiber content of beans are what make them a cholesterol busting food. This binds to the other cholesterol you ingest, keeping your body from absorbing as much of it into your tissues. Low in cholesterol themselves, they will also keep you feeling fuller for longer, making them useful for losing weight too. All beans share these properties, so simply pick out the ones you prefer and add several servings per week.
Nuts:
These super foods are a great addition to the list of low cholesterol foods. While they are high in fat, it is healthy monounsaturated fats, and they will not add to your cholesterol levels. In fact, just under two ounces everyday for 30 days can reduce your cholesterol by almost ten percent! Truly, this tasty little snack will help you with your cholesterol lowering endeavors. Also, they protect your heart from disease as well, making them the perfect snack for anyone conscious of their health.
Fish and omega-3 fatty acids:
Fourth on the list of low cholesterol foods is fish. Substitute fish for red meat a few times a week, and your body will thank you for it. Why is it good for you? The omega-3 fatty acids found in fish are essential for your body, as it cannot manufacture them on its own. These essential fatty acids are vital for lowering cholesterol, and eating them in place of harmful saturated fats is a crucial. Which fish are the best to pick? Highest in omega-3′s are mackerel, herring, sardines, salmon, halibut, and Albacore tuna. One note of caution, you need to be careful about mercury levels. Experts suggest eating fish at most between 2-3 times per week to be safe. Within these guidelines they are a great addition to your diet, and will help you to achieve your health goals. Along with fish’s cholesterol lowering effects, it also works to lower harmful inflammation in your body as well.
Brown Rice:
This hearty whole grain has abundant health properties to consider. Chief among them are its ability to bring down the cholesterol levels in your body over time. High in fiber, they will make a complete protein when you combine them with another food on the list of low cholesterol foods – beans. So, cook up some rice at least three times a week, and see your numbers start to fall.
Olive Oil:
Speaking of substituting healthy fats for harmful ones, olive oil is a must addition to your cupboard. Last on the list of cholesterol lowering foods, olive oil will help you avoid those other oils high in bad LDL cholesterol. In fact, not only will you be eating less harmful cholesterol, olive oil actually works to bring down your current LDL numbers as well. Once again, you get a double reduction effect by choosing the right food. It also includes antioxidants to protect you from any free radical damage you encounter.
So, there you have a list of low cholesterol foods which you can use in your fight against harmful LDL. Add them to your diet on a continuing basis, and you will begin to see your numbers fall without having to resort to dangerously powerful prescription drugs at all.
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