5 Top Foods to fight Cholesterol

 

1.    Fatty Fish

Eating fatty fish can protect your heart because of the high levels of Omega 3. It reduces LDL (bad cholesterol), reduces the risk of blood clots, and reduces the risk of heart attacks and death.

Eat at least 2-3 portions of fatty fish each week including salmon, trout, pilchards and sardines

2.    Nuts

Nuts, especially almonds and walnuts, reduces your blood cholesterol and keep blood vessels healthy because of it is rich in polyunsaturated fatty acids (PUFA).

Remember that nuts are high in calories, so a handful a few times per week is enough. Furthermore- stay clear of salted or sugar coated nuts to get full heart-healthy benefits

3.    Fiber

Fiber, and more specifically soluble fiber can reduce your total cholesterol and more importantly your bad-cholesterol and some mean that it even decreases the absorption of cholesterol from food into your blood.

Find soluble fiber in oats, fruit (such as bananas, pears, prunes), beans, lentils and vegetables. You need about 25-30g of total fiber per day, and for heart healthy benefits at least 10g of soluble fiber.

4.    Foods with added Stanols and Sterols

Foods that are fortified with stanols and sterols will interfere with cholesterol absorption decreasing total cholesterol levels.

Looks for such products at your local super market (the drinking yogurts and yogurts are most likely). In some countries even orange juice can be fortified with these but in SA probably the most common product in Flora Pro-active margarine

5.    Cooking Oil

Using Olive or Canola oil instead of butter and other oils can help to reduce your bad cholesterol. To have optimal heart healthy benefits, use it uncooked such as over salad or to dip bread.

As all other fats, it is high in calories and will lead to weight gain, if used in excess- which is not heart healthy! Another tip is to go for the least processed oils such as extra virgin