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Choose Foods That Lower Cholesterol Naturally

Posted Oct 21 2009 10:01pm

Eat vegetables, fruit, nuts, and beans for a heart healthy diet

Harvard Medical School published a list of foods that can help reduce serum cholesterol

The newly published list of foods have been proven to lower total serum cholesterol. The goal for dietary fiber in children (ages 4-8) is 25 grams; older boys and men should aim for 38 grams and girls and women should aim for 26 grams daily from different sources. In addition, the National Cholesterol Education Program recommends that people who have high cholesterol get 2 grams of stanols or sterols a day.

Foods that contain plant sterols and stanols include many grains, vegetables, fruits, legumes, nuts, and seeds as well as added to margarine spreads, orange juice, cereals, and even granola bars, which block cholesterol absorption. Oat based foods provide soluble fiber, binding to serum cholesterol and removing them from the body. Other foods deliver polyunsaturated fats, which directly lower LDL To reduce your risk of heart disease, the best approach is to include as many of the cholesterol fighting foods as you like.

The eleven heart healthy food groups considered most effective in reducing high cholesterol are:

  1. Oats
  2. Barley and other whole grains
  3. Beans
  4. Eggplant and Okra
  5. Nuts (2 ounces daily will reduce LDL by 5%)
  6. Vegetable oils
  7. Apples, grapes, strawberries, and citrus fruits
  8. Foods fortified with sterols and stanols such as margarine spreads (2 grams added sterol/stanol will lower LDL by 10%)
  9. Soy (25 grams of soy protein/tofu or 2.5 cups of soy milk will reduce LDL 5%)
  10. Omega 3 rich fish (ie, Salmon, Mackerel, Herring, Lake Trout
  11. Fiber supplements—last and least appealing way to boost soluble fiber
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