I know -- I know -- I know ... my cholesterol is too high -- again -- and I need to do something about it. My doctor has suggested statins several times but after getting out my trusty magnifying glass to read the fine print, I’ve decided to explore other options.
After all who wants to take a medication where the side effect list is so long that it’s better than counting sheep? Perhaps, you can relate to my dilemma?
Seriously, all kidding aside, high cholesterol is no joking matter. High cholesterol is a risk factor for coronary artery disease and may eventually lead to blockages in the heart arteries severe enough to cause stroke or heart attack. Frequently, there are no signs of high cholesterol or high cholesterol symptoms until it’s discovered as a part of a routine annual checkup or, until you’re actually in some type of cardiac distress.
For those diagnosed with high cholesterol, it’s important to bring the cholesterol levels to normal range to prevent damage to the heart and to your overall health. If medications aren’t the right path for you, why not try making a cholesterol-lowering change to your diet?
A cholesterol-healthy diet -- that is, a diet targeted toward eating cholesterol-friendly foods -- may be just the ticket for lowering cholesterol levels to a heart-healthy range. If you’ve made a decision to change to a cholesterol-friendly diet, the question remains, what can I eat?
The answer is plenty! The foods listed below are cholesterol-lowering foods that are certain to not only help lower your cholesterol levels, but please your taste buds as well.
1. FIBER!
If you want to lower your cholesterol, then honey, it’s all about fiber. According to the Mayo Clinic, adding as little as 5 to 10 grams of soluble fiber daily can lower your levels of the bad LDL cholesterol. Foods high in soluble fiber include oatmeal, barley, prunes, apples, kidney beans, bananas, and pears.
2. OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are a great addition to your diet. Not only are they high cholesterol busters, but they have the added benefit of lowering blood pressure. Omega-3 fatty acids are plentiful in fish such as salmon, herring, sardines, albacore tuna, halibut, mackerel, and lake trout. Two servings a week will give you a gold star with your doctor!
Remember to be mindful of the way you prepare your fish so you don’t undo all the good by adding unwelcome or unhealthy fats to the fish during the preparation process.
3. GO NUTS!
Go nuts! No, no -- don’t literally go nuts. But, when you just have to have a snack, reach for a handful of nuts such as almonds, walnuts, pine nuts, pistachio nuts, or pecans. Nuts are filled with polyunsaturated fatty acids that will help promote healthy blood vessels and lower cholesterol.
4. OLIVE OIL
Try reaching for a bottle of olive oil the next time you want to make a salad dressing or sauté vegetables. Because of the antioxidants contained in olive oil, the Food and Drug Administration recommends two tablespoons daily to lower bad LDL cholesterol levels.
5. THINK PLANTS
Plant sterols or stanols have been shown to lower cholesterol. Look for foods that have been reinforced with plant sterols. At least two grams a day -- or the equivalent of two servings of orange juice with sterols added -- is recommended for high cholesterol-lowering results.
Sources:
Cholesterol: Top 5 foods to lower your numbers. The Mayo Clinic. 07 May 2011. http://www.mayoclinic.com/health/cholesterol/CL00002
Heart-healthy diet: 8 steps to prevent heart disease. The Mayo Clinic. 22 Mar 2011. http://www.mayoclinic.com/health/heart-healthy-diet/NU00196
Reviewed November 9, 2011
by Michele Blacksberg RN
Edited by Jody Smith