Cholesterol Diet: Foods to Lower Cholesterol

<p>Cholesterol is a common problem among people over forty years of age. There are certain causes that affects the build up of cholesterol. This condition requires medications, lifestyle modification and cholesterol diet.</p>

Cholesterol diet requires foods that are low in cholesterol and low in saturated fats. But some people do not easily follow this type of diet but this type of diet is very healthy and can easily lower your cholesterol. Cholesterol diet is simple and enjoyable and they can easily be added to any kind of menu.

Some foods, which can be part of your recipes to replace other saturated or high cholesterol foods, may include:

·                  Olive Oil

Olive oil is rich with antioxidant properties. This can help in lowering the bad cholesterol while increasing the good cholesterol.

Generally, olive oil can be used instead of butter or vegetable oil which are high in fats. You may add olive oil in pasta, vegetables, marinating or in any salad dressing.

The recommended use of olive oil is minimum of two tbsp. or not lower than 23 grams each day. You may also opt for extra virgin oil as it contains more antioxidants than ordinary olive oil.

But remember to choose olive oils that are lower in calories and make sure to read the label, do not just base it on the color of the olive oil. Light color does not usually mean that it is less in calories. 

·                  Nuts

Nuts like walnuts and almonds are delicious snacks that are known in reducing cholesterol. They contain polyunsaturated fatty acids, which helps in keeping your blood vessels elastic. Studies show that regular eating of almonds for a month can effectively lessen the cholesterol level.

Cholesterol lowering diet, which contains 20 % of calories from walnuts, are effective in lowering bad cholesterol up to 12 percent. You may add walnuts and almonds as ingredients of your salad instead highly fat ingredients like meat and cheese.

However, all types of nuts contain calories that are why it is recommended that you eat not more  2 ounces or 57g. Walnuts are great in cutting the level of your cholesterol, but it can still make you add some weight if you eat more than what is allowed as it contains high calories. Being overweight can  increase your risks to other health conditions like heart ailments and diabetes.

·                  Oatmeal

Oatmeal is known as a breakfast food which is high in soluble fiber. This is very effective in lowering the bad cholesterol. Other foods with soluble fiber are barley, prunes, pears and apples.

Oatmeal is a favorite healthy breakfast. One cup of oatmeal can make you feel full up to your next meal. For better taste, you may add banana or strawberry for added nutrients. 

The recommended daily intake of soluble fiber is 10 grams. With 10grams, you may see  that your high cholesterol level will greatly decrease. To maintain the ten grams daily, you should eat one and half cups of cooked oatmeal each day and eat a serving of any fruit every day.

·                  Fish rich in Omega-3

Fish rich in omega-3 fatty acids are recommended in decreasing the numbers of bad cholesterol in the body. The omega fatty acid is also considered very helpful in making sure that the heart is healthy.  

Omega fatty acids can also help normalize the blood pressure, greatly lower the risk of heart attack and may decrease the risk of clot related problems.

The advised serving of fish per week is minimum of two servings. The types of fish, which are enrich with omega-3 fatty acids are:

• Tuna 
• Sardines
• Herring 
• Salmon

Aside from fish, omega 3 fatty acids are also found in canola oil and nuts.


Cholesterol diet needs proper discipline and motivation. Ask your medical health provider. If you have serious problems in reducing your cholesterol, 

Posted in: cholesterol, cholesterol diet, Food and Nutrition, foods to lower cholesterol, omega 3