Food Blog: Food ingredients to lower cholesterol

Choosing breakfast, lunch or dinner can be a worrisome decision when you have high cholesterol. Every meal has various elements in it that can either lower or increase your cholesterol. But there are plenty of essential foods that can be trusted to lower your levels. Along with exercise, there are a few special ingredients that can easily produce a productive diet plan. Here are 5 essential food ingredients that can benefit your cholesterol numbers.



When one is dealing with high levels, an often-plaguing type of cholesterol is lipoprotein. High fiber foods such as Oatmeal can greatly reduce cholesterol intake in your blood. The soluble fibers in Oatmeal can only reduce low-density lipoprotein, but when eaten with fruit (i.e. Blueberries and Bananas) adds to the fiber.



Walnuts are the kind of super foods that work wonders for your heart regulation. They help cholesterol levels through two main chemicals: Omega-3 Fatty acids, and Phytosterols. The Omega-3 Fatty acids attack the triglycerides, which are fatty chemicals that move quickly around the blood stream. The Phytosterols are still mostly a mystery, but what we do know is that they are capable of reducing small amounts of Lipoproteins.



Avocados are known for their strong levels of fatty acids and rich nutrients. Low Density Lipoprotein (LDL) levels are largely reduced by avocados. However, it is recommended not to eat too many, since they do contain a large amount of calories. It would be best to eat no more than one per day. Chopping it up or mixing it into guacamole can be a great topping for salads and side dishes, but be careful of any foods that you mix it with. Be sure that they don’t imbalance the number of calories, such as common dipping chips.



Various kinds of fish (especially cold-water fish) are great food sources of fatty acids. These are the helpful fats that your body needs in order to help lower blood pressure and the risk of heart attack. It is possible that the Omega-3 Fatty acids can reduce inflammation by getting rid of artery plaques. It’s recommended that eating 2 servings of fish a week would be best. Some of these fatty acid fish include: Tuna, Trout, Mackerel, and Herring.


Red Wine

Surprisingly enough, Red Wine (especially those made with Tempranillo red grapes) do lower cholesterol levels to a significant degree. Regularly minimal amounts of red wine have been shown to reduce Low-density Lipoproteins. However, your high-density lipoprotein (HDL) should increase, which you want it to. HDL is the defense against cholesterol build-up. Positive amounts of HDL cholesterol reduces the risk of heart disease, but one should be careful with the amounts of alcohol they consume, for too much has lead to an increased risk of heart disease.

Rick Turner