Cholesterol: Foods to Lower Your Numbers

Having concerns about high cholesterol? A major risk factor leading to heart conditions, disease and strokes, cholesterol can often run in families. On the bright side, we can help manage cholesterol, starting with the foods we put in our bodies. Here’s a quick look at some tasty and functional foods recommended by the Mayo Clinic to help manage cholesterol numbers and keep us healthy and feeling our best.

  • Oatmeal, Bran and Fiber-Rich Foods: Containing soluble fiber, these foods help lower “bad” cholesterol. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes.
  • Fish & Omega-3 Fatty Acids: Heart healthy because of Omega 3 Fatty Acids, fish can help lower blood pressure and reduce risks of blood clots. High levels are found in mackerel, trout, salmon, halibut, tuna, trout and more.
  • Walnuts, Almonds and Other Nuts: Helping reduce cholesterol, nuts are rich in good, fatty acids which also help keep blood vessels healthy. Doctors recommend eating a handful of nuts per day such as almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts – all helping reduce your risk of heart disease.
  • Olive Oil: Containing a blend of antioxidants, olive oil helps lower cholesterol, while leaving “good” cholesterol untouched. The Food and Drug Administration recommends using about 2 tablespoons of olive oil a day in place of other fats in your diet to receive its heart-healthy benefits.

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