Cooking to Lower Cholesterol
Jul 17, · Oatmeal, oat bran and high-fiber foods Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Natural chemicals called sterols, which you get from plant foods, help your body absorb less cholesterol. Now, many foods from granola bars and yogurt to orange juice are fortified with plant.
Do you have high cholesterol? The problem affects some 93 million Americans, according to Centers for Disease Control and Prevention CDCand has been linked to serious health conditions, from heart disease to diabetes. Cholesterol is a waxy, fatty substance found in your cells.
Your body needs some cholesterol to function, but getting more than you need—which can happen from eating too many cholesterol-rich foods—causes plaque to form in the arteries, which could lead to dangerous blood flow blockages. Ideally, this is what healthy cholesterol what n64 games need a memory card look like, according to the NIH:. Medications like statins can help you get to healthy levels, though most experts recommend trying to make healthy lifestyle changes first.
Lowering your cholesterol without medication is possible, but it'll take some work. One of the most beneficial changes is simply getting more active. You can start with moderate exercises, like walkingfor 15 to what foods help lower cholesterol levels minutes a day, building up from there. And if you smoke, you should try to stop as soon as you can. Eating a nutrient-rich diet is also crucial.
Cutting back on high-cholesterol foods—like fried foods, sugary desserts, and fatty meats—is a start, but you should also eat more of the fare that can actually help lower your cholesterol. Fans of the Mediterranean diet should be pleased; its staples are naturally low in LDL cholesterol and can actively remove it from your system. Getting 5 to 10 grams of soluble fiber found in whole grains like oats and brown rice daily could help lower LDL cholesterol, per the National Lipid Association.
Haythe explains. How to write a response to a newspaper article oats are a top source, offering 2 grams of soluble fiber per half-cup how to use bondo to repair wood. Try it : These apple oatmeal muffins include a half-serving of oats—but only calories—each.
Aim to eat at least two 3. The omega-3 fatty acids found in seafood can help improve your triglycerides—a type of cholesterol-like fat found in the blood that can cause your arteries to become hard or thick. Try it : Roasted salmon, artichokes, and red onion come together on a single sheet pan in just 30 minutes.
Research shows that regular consumption of tree nuts like walnuts and almonds is tied to lower levels of total cholesterol, LDL cholesterol, and triglycerides. Just watch your portion sizesince nuts are high in calories. Try it : This blueberry parfait contains walnuts, almonds, and pecans, plus fiber-rich oats. Like oats, beans are packed with soluble fiber that sweeps cholesterol out of the bloodstream, Dr. Ali explains.
Try it : Legumes fit in with basically any savory dish—and some sweet ones as well. Start with this fiery black bean soup and arugula and chickpea salad. Like whole grains, seeds are rich in fiber, which binds to bad cholesterol and drives it out of the body.
These seeds are also rich in omega-3 fatty acids, a rare plant-based source of the nutrient. Try it : Make this coconut chia pudding for a what foods help lower cholesterol levels and filling breakfast. This is probably due to high levels of flavonoids, compounds with an antioxidant effect.
Try it : Stock up on dark chocolate bars or create these fruit and nut coins. Speaking of indulgent desserts, strawberries also provide a health boost. A study showed that regular consumption of the fruit is linked with lower cholesterol, probably thanks to its high levels of polyphenols, compounds found in plants that prevent LDL cholesterol from inflaming or clogging arteries.
Knowing that, strawberries taste just a bit sweeter. Almost like an unlikely combination of seafood and whole grains, Brussels sprouts are actually a great source of both soluble fiber and omega-3 fatty acids, both of which are known to lower cholesterol.
Try it : Roast mustard-glazed sprouts in the oven or shave them for a refreshing salad with lemon and sharp cheese. In fact, regular consumption of safflower oil is tied to lower total cholesterol and LDL cholesterol compared to that of olive oilmaking it a good go-to cooking oil. The leafy green along with cousins like collard and mustard greens has been shown to bind to bile acid.
Ali says. For the biggest benefit, opt for lightly cooked greens over raw ones; steaming, in particular, seems to boost bile acid binding, research shows. Try it : Toss greens how to build an outdoor daybed with storage a kale and parmesan salad or turn them into hearty, fiber-rich kale and chickpea soup.
Thanks to their fiber and monounsaturated fat, avocados could help lower your total cholesterol by 18 points, your LDL by 16 points, and your triglycerides by 27 points, per a meta-analysis. The key is using the buttery fruit to replace foods with saturated fat—swap sliced avocado for mayo on a sandwich, for example. Try it: Make smoky guacamolechopped salador creamy chocolate mousse. Just don't peel the skin, since that's where most of the nutrients are.
A staple of the Mediterranean diet, red wine has been shown to help raise HDL cholesterol and decrease the chances of heart disease. Moderation is the name of the game, though; one glass a day is the most these studies suggest drinking, since too much alcohol can cause plenty of its own issues. If you already plan on indulging, though, enjoy every sip! Try it : Might we suggest a bottle or box of red wine?
You say tomato, we say lower cholesterol. The fruits are high in lycopene, a compound that prevents LDL from oxidizing becoming even more detrimental to your health. Try it : This simple salad combines tomato, avocado, salmon, and nuts. Go here to join Prevention Premium our best value, all-access plansubscribe to the magazine, or get digital-only access. Weight Loss. Type keyword s to search.
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The American Heart Association recommends a diet that emphasizes fish and poultry and limits red meat. Eat at least 8 ounces of non-fried fish each week. Choose oily fish such as salmon, trout and herring, which are high in omega-3 fatty acids. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried, and without added salt, saturated fat or trans fat. Non-fried fish and shellfish, such as shrimp, crab and lobster, are low in saturated fat and are a healthy alternative to many cuts of meat and poultry.
Research has shown the health benefits of eating seafood rich in omega-3 fatty acids, especially when it replaces less healthy proteins that are high in saturated fat and low in unsaturated fat.
Including seafood high in omega-3 fatty acids as part of a heart-healthy diet can help reduce the risk of heart failure, coronary heart disease, cardiac arrest and the most common type of stroke ischemic. Try meatless meals featuring vegetables or beans. For example, think eggplant lasagna, or instead of a burger, consider a big grilled portobello mushroom on a bun. Maybe substitute low-sodium beans for beans-n-franks. Or treat meat as a sparingly used ingredient, added mainly for flavor in casseroles, stews, low-sodium soups and spaghetti.
Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, if needed. Or use a vegetable oil spray. Just one or two teaspoons of oil is enough for a package of plain frozen vegetables that serves four. Place the vegetables in a skillet with a tight cover and cook them over very low heat until done. Add herbs and spices to make vegetables even tastier. For example, these combinations add subtle and surprising flavors:.
Chopped parsley and chives, sprinkled on just before serving, can also enhance the flavor of many vegetables. Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening.
If you must use margarine, try the soft or liquid kind. Pureed fruits or vegetables can be used in place of oil in muffin, cookie, cake and snack bar recipes to give your treats an extra healthy boost. For many recipes, use the specified amount of puree instead of oil. You can:.
Some dishes, such as puddings, may result in a softer set. When it comes to cheeses used in recipes, you can substitute low-fat, low-sodium cottage cheese, part-skim milk mozzarella or ricotta cheese, and other low-fat, low-sodium cheeses with little or no change in consistency.
Let your cooking liquid cool, then remove the hardened fat before making gravy. Or use a fat separator to pour off the good liquid from cooking stock, leaving the fat behind. Written by American Heart Association editorial staff and reviewed by science and medicine advisers.
See our editorial policies and staff. About Cholesterol. Causes of High Cholesterol. Prevention and Treatment of High Cholesterol. Cholesterol Tools and Resources. Cholesterol Podcasts. A recipe for better heart health A heart-healthy eating plan can help you manage your blood cholesterol levels and reduce your risk of heart disease and stroke.
The simple cooking tips below will help you prepare tasty, heart-healthy meals that could help improve your cholesterol levels by reducing excess saturated fat and trans fat. Reduce saturated fat in meat and poultry The American Heart Association recommends a diet that emphasizes fish and poultry and limits red meat. Here are some ways to reduce the saturated fat in meat: Select lean cuts of meat with minimal visible fat.
Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop. Lean lamb cuts come from the leg, arm and loin. Trim all visible fat from meat before cooking. Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or a heart-healthy oil-based marinade. Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Later, remove the hardened fat from the top. When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
Eat chicken and turkey rather than duck and goose, which are usually higher in fat. Choose white meat most often when eating poultry. Remove the skin from chicken or turkey before cooking. If your poultry dries out too much, first try basting with wine, fruit juices or a heart-healthy oil-based marinade.
Or leave the skin on for cooking and then remove it before eating. Limit processed meats such as sausage, bologna, salami and hot dogs. Such foods are often high in sodium, too. Read labels carefully and eat processed meats only occasionally.
Eat less meat Try meatless meals featuring vegetables or beans. Cook fresh vegetables the heart-healthy way Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, if needed.
Use liquid vegetable oils in place of solid fats Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening.
Use a little liquid oil to: Pan-fry fish and poultry. Make cream sauces and soups using low-fat or fat-free milk. Add to whipped or scalloped potatoes using low-fat or fat-free milk. Brown rice for Spanish, curried or stir-fried rice.
Cook dehydrated potatoes and other prepared foods that call for fat to be added. Make pancakes or waffles. Puree fruits and veggies for baking Pureed fruits or vegetables can be used in place of oil in muffin, cookie, cake and snack bar recipes to give your treats an extra healthy boost.
You can: Use applesauce in spice muffins or oatmeal cookies. Include bananas in breads and muffins. Try zucchini in brownies. Sauces and gravies Let your cooking liquid cool, then remove the hardened fat before making gravy. Increase fiber and whole grains Consider these heart-smart choices: Toast and crush or cube fiber-rich whole-grain bread to make breadcrumbs, stuffing or croutons. Replace the breadcrumbs in your meatloaf with uncooked oatmeal. Serve whole fruit at breakfast in place of juice.
Use brown rice instead of white rice and try whole grain pasta. Add lots of colorful veggies to your salad — carrots, broccoli and cauliflower are high in fiber and give your salad a delicious crunch. Last Reviewed: Nov 11, Shop Cooking Shop cookbooks and more to eat well and feel better.