When you hear the words you might think that it’s a death sentence of sorts. “High cholesterol” is nothing that you want to hear from your doctor. The thing to remember, however, is that it’s really quite common. Not that it’s a good thing, but there are ways to manage it and even bring it down. Even if your number is really high, learning how to manage it can help you to get healthier in the long term.
There are multiple ways to manage high cholesterol and that’s important to know. You can turn to any of these including medication, which can be quite effective. If you want to find a healthy first line of defense, however, then it’s all about eating the right foods. Proper diet and nutrition can make a huge difference in high cholesterol and may even help to bring it down in the long term.
It’s important to note that food alone may not help you with high cholesterol, but it certainly can’t hurt. Depending on the number and the severity of the problem, you may find that eating these foods can help to lower your overall cholesterol level. One thing is for sure though—the right foods have great power and are particularly helpful where your health is concerned.
It’s Part of a Bigger Picture
There may be a number of reasons why you have high cholesterol. It’s important to understand whether it is due to genetics, for if somebody in your immediate family has it then you may be more susceptible. If you have high cholesterol due to another health condition such as obesity, diabetes, or even heart disease, however, you need to manage all of this at once.
High cholesterol can appear at anytime and that’s why being proactive is always going to be helpful for you. It’s important to know your body and your overall picture of health. High cholesterol may be a symptom of something else. Talk to your doctor and if you are worried about the long term, work to find effective solutions and remedies.
You’re going to see that most of the foods on this list aren’t really a big surprise. What you need to focus on though is how to incorporate them into your diet on a regular basis. These are all healthy foods that can benefit you in many ways—but the most notable way is to help in lowering your cholesterol. That’s what matters and that’s what will show you the great power in the right foods.
These can work naturally and effectively to bring down that cholesterol reading when combined with other aspects of a healthy lifestyle. Here are the superfoods to help you in a tremendous way for lower cholesterol and a healthier overall lifestyle as well:
We know that nuts are good for us, but they are particularly helpful in lowering your cholesterol. There are some that really stand out within this category for their high content of “good fat”. You want to look to nuts such as almonds and walnuts for their superior value. Though all nuts are good and should be enjoyed, these two are the best when it comes to naturally lowering your cholesterol.
So, what makes nuts so great at lowering your cholesterol? There are two different factors that make nuts a true superfood when it comes to managing an elevated cholesterol level. First and foremost, they are high in good fats, which is to say they have high levels of polyunsaturated and monounsaturated fats. These are the fats that will help to naturally bring down your cholesterol which is ultimately what makes nuts so super.
Nuts are also high in fiber which matters where your cholesterol is concerned. That fiber can work wonders not only on your gastrointestinal tract, but also your heart and all related health issues. Fiber can contribute to improved cardiovascular health, part of which is your cholesterol level.
Though nuts are great for lowering your cholesterol, it is important to note that portion matters here. You don’t want to overdo it because nuts do happen to be high in fat and calories. Though they are a good fat, try to measure them out and eat only a handful at a time.
You may already enjoy a bowl of oatmeal in the morning. It can also make a great midday snack to bring your energy level up and keep you going. This is another superfood that gets its power from its fiber content – oatmeal contains plenty of soluble fiber, in particular. Why does this matter? Because this is the type of fiber which can help your body from absorbing cholesterol – it can basically block the very thing that can build up and contribute to high cholesterol.
Though oatmeal is great, you need to be sure you are eating the right type of oatmeal. Opt for steel-cut oatmeal that has even more fiber. Go for oats and not the packaged type of oatmeal. When you get the pre-packaged type of oatmeal it can be loaded with sugar and other unnecessary fillers and flavors. Always go for real oatmeal without filler and then add your own healthy and nutritious toppings like fresh fruit, chia seeds, and sliced almonds with honey.
Yes, you can actually drink your way to better health! There is so much power to green tea – this is a health drink unlike any other and it’s going to help your cholesterol in a number of ways.
First and foremost, drinking green tea each day can help to bring your cholesterol down by lowering the body’s ability to absorb cholesterol. It can also help to flush away any cholesterol that may be forming as well. It doesn’t stop there though because green tea may also help to get rid of any plaque that may have built up on the artery walls—thus getting to the heart of what forms into high cholesterol to begin with.
You need to be sure to drink at least 2 cups of green tea each day to get the health benefits out of it. Green tea also happens to be a natural fat burner as it helps the body to engage in a process called thermogenesis. This means that it is naturally burning fat when you drink it, and thus helping you to reach an ideal weight.
Green tea can help to lower your cholesterol but can also help prevent heart disease in the long term. It can get your weight under control, and so there are many wonderful direct and indirect ways it can help with high cholesterol. Always go for a pure green tea to get the most benefits from it. Try replacing coffee with green tea and you can get a natural mood booster and help your cholesterol and overall health in the process.
You might not think that there is that much power in an oil that you cook with. The simple fact though is that olive oil is superior to any other oils out there. Olive oil doesn’t just taste good and pair well with certain foods either—it happens to be extraordinarily healthy.
Let’s start with the fact that olive oil has natural anti-inflammatory properties – this means that it can go after any inflammation in the body and help to naturally treat it. This applies to cholesterol and other health conditions as well. Olive oil is another good fat which means it is an unsaturated fat that provides nutrients to your body and is a necessary part of your diet.
Olive oil has a direct link to lowering your cholesterol by ensuring that it is not absorbed into the system. It can be used to prevent high cholesterol, but it may also help in breaking through any plaque that has built up in your arteries. That means that olive oil may be used as a preventative towards high cholesterol, but it may also be useful in helping to bring it down if this is already a problem.
Opt for virgin olive oil that is natural and pure, you don’t want a blend. To get the most health benefits use it in moderation but make it your main cooking oil. Try it as a salad dressing with fresh lemon juice and vinegar. Learn to use olive oil creatively in many of the dishes that you make, and see how it boosts the flavor while lowering your cholesterol level at the same time.
Beans and Legumes
You probably already know and recognize that beans are good for you. They are an excellent source of protein and can make for a great alternative to meat. Many people look to them as an addition to their diet. If you are following a vegan diet, they may even make up your main source of protein.
What beans and legumes also happen to be high in is fiber. Yes, this is important for your gastrointestinal tract and any related health issues. What you may not realize is that the high fiber content of beans and legumes may also help lower your cholesterol. When it comes to lowering your cholesterol, fiber helps to move things along. It also helps to work away at any elevated levels that you may already be experiencing. The fact that this group of foods is also low in calories and fat but high in protein also helps tremendously here as well.
You want to start adding a wide array of beans and legumes to your diet. Many who follow an eating plan like the Mediterranean diet already do this and have lower cholesterol levels to begin with. Try making it the main star of your meals and get away from animal protein now and then. You will see how much better you feel, how satisfied you are, and how much these foods can really lower your cholesterol overall.
Yes, avocado is a true superfood on its own. Avocado is a part of the fruits and veggies group but more importantly is a healthy source of fat. There are so many reasons why avocados are a true superfood and why they will always remain that way, but it is also important to note their benefit for high cholesterol.
Avocados are high in fiber and unsaturated fat, therefore they are truly a source of good fat. Yes they are high in fat and calories, but it’s the type that is truly going to help you. They are beneficial in lowering cholesterol due to their good fat content and soluble fiber content as well. They are a really worthwhile investment in your diet, and should be used accordingly.
As you might expect, all good things in moderation to get true health benefits. Be sure that you are only eating about one half of an avocado at a time. You don’t want to overdo it and end up with more calories and fat than you need. You may wish to consider using it in your favorite dishes or featuring it as the main star such as with avocado toast. It’s versatile, delicious, and a great superfood to lower your cholesterol in a couple of different ways.
Summary: What Should You Do Now?
You might have felt hopeless when you heard your high cholesterol diagnosis, but now you see that diet can play a significant factor. Eating the right foods may work alone or may be the perfect complement to your medication or other treatment. Be sure that you include these foods in your diet and make this part of an overall healthy eating plan to enjoy the most benefits.
Action Steps: Tips for Lowering Your Cholesterol
- Get your cholesterol level checked by your doctor and be sure that you understand the results.
- Look at you risk factors – if you know you have a family history, take action now before it’s really needed.
- Look at the best possible treatment but use the right foods as a complement.
- Create a healthy and balanced diet that feature these superfoods for their cholesterol lowering powers.
- Complement healthy eating with a good solid foundation to get the best results.
High cholesterol is a health condition you may not want to deal with, but it can be managed. These superfoods can play an instrumental part in helping to naturally lower your cholesterol and contribute to better overall health. You may be able to lower your cholesterol, eat better foods, and be healthier and happier in the process.