A low cholesterol diet is one of the most effective ways to improve heart health. As a general rule, fiber rich foods and fish are a good source of good cholesterol, while meat and dairy products are the primary source of bad cholesterol. The current recommended daily allowance for cholesterol is 300 mg. The following is a very effective bad cholesterol foods list that can reduce your LDL cholesterol levels by as much as 20% as well as help you stay off medications.
Walnuts and Almonds.
Nuts work wonders and tops the bad cholesterol foods list because they are rich in polyunsaturated fats and help keep blood vessels healthy. Basically, all nuts are high in calories, so one must limit how much they eat. One handful is enough per day. Walnuts and almonds are a perfect replacement for other high calorie foods like cheese or croutons in salads or added to any main course dish or in cereals. Other beneficial nuts that have a similar effect are hazelnuts, pine nuts and pecans.
Oatmeal and Oat Bran.
Oatmeal is very rich in fiber and one of the best to reduce your bad cholesterol. To lower your bad cholesterol, you should eat 15 grams or more of soluble fiber per day. Fiber lowers bad cholesterol levels by fighting the absorption of cholesterol in the intestines. A cup of oatmeal contains 6 grams of fiber. When you add an apple and some prunes, you are adding an additional 4 more grams of fiber to your meal.
Fish and Omega-3 Fatty acids.
Fish is ideal to help lower LDL cholesterol because it contains omega-3 fatty acids. Mackerel, herring, tuna, halibut, lake trout and salmon have high amounts of omega-3 fatty acids. Shrimp and lobster should be avoided due to their high cholesterol amounts. An additional benefit of fish is it reduces blood pressure and decreases the risk of blood clots. The American Heart Association recommends consuming at least two servings of fish per week.
Soy.
Soy also tops the bad cholesterol foods list due to its soluble fiber content and isoflavones which are components that promote good cardiovascular health. Soy products like soy milk, tofu, and soy beans also aid in lowering the LDL cholesterol while helping increase your HDL cholesterol level.
Olive Oil.
Research shows that the benefits of monounsaturated fats in olive oil help lower bad cholesterol. Olive oil can be used in salad dressings, vegetables and in marinades. However, this antioxidant rich elixir should be used in moderation of no more than 20 grams per day. Other oils that can be used are canola, macadamia and avocado.
Other foods that are recommended include fruits, vegetables, chicken and lean meat in moderation. Dairy products tend to be high in saturated fats but an important part of our diet. Almond milk is a better choice, and it tastes great. Keep this food list in mind while limiting the foods that contain saturated fats, trans fats, refined carbohydrates and dietary cholesterol. Lowering your cholesterol through diet is actually very easy if you stay committed to your goal. Incorporate this bad cholesterol foods list in your diet and you will be assured of winning the battle against cholesterol and heart disease.
Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives. He has helped countless others achieve their health objectives and, specifically, teaching them about the bad cholesterol foods list. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/
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