Super Foods That Actively Help Lower Cholesterol
All nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients. 30-35g a day of nuts (a handful) has the potential to lower cholesterol by an average of 5%.
2.Fruits and vegetables
All fruits and vegetables are low in saturated fat so eating more helps to keep saturated fat intake low. Fruit and vegetables are also a valuable source of cholesterol lowering soluble fibres. Try to include at least one pulse (beans, peas, lentils) everyday. Other rich sources of soluble fibre include sweet potato, aubergene, okra (ladies finger), broccoli, apples, strawberry and prunes.
3. Oats and Barley
Both oats and barley are rich in a form of soluble fibre called beta glucan. Once eaten beta glucan forms a gel which helps bind cholesterol in the intestines and prevent it from being absorbed. It is recommended that we eat about 3g of beta glucan per day. Foods which contain 1g or more of beta glucan can carry a cholesterol lowering claim.
Being naturally low in saturated fat, soya foods help lower cholesterol. The special proteins in soya also appear to influence how the body regulates cholesterol too. Studies show you can lower your cholesterol by around 6% by including as little as 15g soya protein per day.
5.Foods fortified with plant sterols and stanols
Plant sterols are structurally similar to cholesterol and can be divided into sterols and stanols. Their cholesterol lowering effects have been known for some time.
Plant sterols/stanols are naturally found in a wide range of foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables. However, for most people, it is not possible to achieve the optimum intake from ordinary foods.