Top 10 foods that are proven to lower your cholesterol

Some foods are great for your heart health and can help you naturally lower your cholesterol levels. Here are tried and tested foods that have been proven to be particularly useful in controlling your levels…

Olive oil and Olive products – Olive oil is rich in monounsaturated fatty acids and vitamin E. Research shows that this lowers bad LDL cholesterol and increases good HDL cholesterol.

Have one or two tablespoons of olive oil a day over salads or use when you’re cooking. Keep an eye out for margarine made from olive oil as this will also benefit you.

Polyunsaturated, “lite” and Flora “pro active” margarine – Soft or tub margarine with high polyunsaturated fatty acid content will also help to lower LDL levels.

Then there are also “lite” margarines which have a reduced fat, energy and salt content, all these factors contribute to your heart health.

Legumes – Legumes include beans, chickpeas, lentils, peas and all soya products. They have high dietary fibre content and are rich in protective nutrients, including minerals, vitamins and phytonutrients. These will protect the heart and lower cholesterol.

The South African food-based Dietary Guidelines recommend that we should eat dry beans, peas, lentils, etc. on a regular basis.

Fat-free yoghurt and other fat-free dairy products – Full-cream dairy products should be avoided at all times. However this doesn’t mean you have to cut out all dairy products. Use fat-free milk, yoghurt and cottage cheese in a low-cholesterol diet.

Fat-free yoghurt is a particularly good choice because it is rich in protein, calcium and Lactobacillus microorganisms which may help to lower blood cholesterol levels.

Antioxidant-rich fruit and vegetables – All fruits and vegetables can help to lower cholesterol and protect the heart, however two groups are especially useful, those that are rich in vitamin C or beta-carotene.

Foods rich in Vitamin C include oranges, grapefruit, lemons, strawberries, cranberries, Chinese cabbage, broccoli, Brussel sprouts as well as sweet and chili peppers.

Foods rich in Beta-carotene include apricots, spanspek, mango, pumpkin, butternut, carrots, broccoli, cabbage and spinach.

Garlic and other members of the onion family – Members of the allium family, which includes garlic, spring onions and other onions can be used to lower cholesterol and protect the heart.

Use garlic a lot in your cooking and add it to fresh salads, as well as onions.

Whole, unsifted or unprocessed grains – All these foods are rich in B vitamins, minerals and dietary fibre, but low in fat and cholesterol.  Oats and oat bran have a high soluble fibre content which can actively lower blood cholesterol levels.

Have a bowl of oats or muesli, every day to keep your cholesterol in check.

Fish – People who eat fish three or more times a week are less likely to suffer from heart disease and high blood pressure. The best fish sources of omega-3 fatty acids are fish such as salmon, tuna, trout and trout.

Venison and ostrich – A lot of people are horrified by the restrictions on red meat in most diets. However, you can eat moderate portions of venison and ostrich. These meats are low in fat, saturated fat and cholesterol; just make sure you don’t add large amounts of fat to the meat during preparation and cooking.

Omega-3 enriched foods – Omega-3 can play a huge role in lowering the risk of high cholesterol levels. Unfortunately our diets don’t contain enough omega-3 to meet our needs.

Food manufacturers now produce standard foods that are enriched with omega-3 fatty acids, such as milk, eggs and bread.

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