Maintaining a healthy, well balanced diet is the most important factor when trying to lower your cholesterol. The normal cholesterol levels for an adult is suggested to be between 140 and 200. If your cholesterol is over 200 there are several food that can work wonders in helping you to maintain healthy levels of cholesterol. Eating foods that are naturally high in fiber are a great place to start when trying to control cholesterol levels. Oatmeal and oat bran are examples of fiber rich foods to help lower bad cholesterol. These fiber rich foods contain soluble fiber which has been proven to reduce the absorption of cholesterol that takes place in your intestines. A few other soluble fiber rich foods include fresh broccoli, cooked barely, 1/2 cup of apricots or figs, flax, collard greens, lentils, beans, and prunes. Most doctors will describe the foods high in this certain fiber as legumes, fruits and root vegetables.

Almonds and walnuts are also proven foods to lower bad cholesterol. Recent studies have proven that both of these nuts significantly reduce blood cholesterol. Walnuts and almonds are both rich in polyunsaturated fat. Walnuts are also beneficial because they help keep your blood vessels elastic and healthy. The consumption of walnuts and almonds in your diet to fight bad cholesterol can usually be noticed about four weeks after you begin consuming them. It is suggested that you consume 2 ounces a day of these nuts for the most beneficial results.

Olive oil contains antioxidants that make it a perfect food to lower bad cholesterol. To achieve the maximum benefits, the Federal Drug Administration suggest consuming two tablespoons of olive oil a day. This food is one of the easiest to add to your diet because olive oil can be consumed in many different ways. Olive oil is common in salads, and marinades and you can also saute vegetables in it. Many people also use olive oil as a much healthier substitution for butter while cooking many different things.

Plant sterols or stanols are substances that are only found in plants and greatly help to block the absorption of cholesterol. There are many food rich in plant sterol. There are now many types of yogurt drinks available that have specially added sterols that prove to be excellent foods to lower bad cholesterol. You can also find margarine and orange juice with this added ingredient in it. The suggested serving daily for these bad cholesterol reducers is at least 2 grams a day which is equal to about 16 ounces of sterol fortified orange juice.

There are many cholesterol-lowering benefits found in fatty fish because it contains high levels of omega-3 fatty acids. Any doctor will recommend eating at least two servings of fish a week to help lower bad cholesterol. Albacore tuna, salmon, herring, and sardines are included in these foods to lower bad cholesterol. You can also obtain omega-3 from foods including canola oil and ground flaxseed. Also available at your local health store are fish oil supplements that you can add to your diet.



Article Source: http://EzineArticles.com/?expert=Candis_Reade