The foods that lower cholesterol

What are the foods that lower cholesterol? Do they really work? Is it easy to find them? Do I need to take medication for my high cholesterol?

And I'm sure you have other questions like these. I know it is really difficult to cope with diseases, especially when you have to quit your old habits and say “No” to your favourite dish.

First of all, you need to relax, nothing good comes with stress. The next thing is that I want to congratulate you for making your first steps toward lowering cholesterol: you're seeking knowledge. You want to understand better what's happening with you and your body and what can you do to reduce the excessive cholesterol.

Once again “Congratulations” and I hope that you'll succeed in your battle against “high cholesterol”. Also, I hope the info provided in the following paragraphs will give you a hand too.

Now, I want you to understand that the foods that lower cholesterol are not “extra-terrestian” foods. You may find them in any market. Perhaps you have bought some of them long time ago and didn't realize you were doing a favour to your body: giving healthy food choices, those which help to reduce high cholesterol.

What are the foods that lower cholesterol?

They can be grouped into five major lowering-cholesterol food groups:

Food group	Items	Healthy properties	How they lower cholesterol?	Daily needs	Special notes
I – Soluble fiber food sources	1 - Whole grains; 2 - Oats (whole oat flour, oatmeal); 3 - barley; 4 - kidney beans; 5 - apple; 6 - pears;	Rich in soluble fiber (beta glucan soluble fiber fromoats)	- Lower LDL cholesterol - Do not lower HDL cholesterol	According to FDA(1997): 5 – 10 grams / day
II – Healthy fat foods sources	Nuts: peanuts; hazelnuts; pecans; almond; pine nuts; walnuts; pistachios	Rich in: - fiber; - antioxidants (selenium, vitamin E); - phytonutrients; - plant sterol - mono and polyunsaturated fats;	- Lower LDL cholesterol	According to FDA (2003): 1.5 ounces / day	Nuts are high in calories, that's why should be taken inlimitation.
III – Soy products	Soy beans; Soy mik;	Rich in: -fiber; polyunsaturated fats; - vitamins; - minerals	- Lower LDL cholesterol by 3%	- FDA approves a soy health claim in 1999 - AHA considers soy products a healthy alternative offoods high in fats (saturated).	- AHA Nutrition Committee does not recommend to lowercholesterol ( due to conflicting results of a study of U.S. Agency forHealthcare Research and Quality)
IV – Omega-3-fatty acid foods	Fish: - salmon; - sardine; - mackerel; - trout; - herring	Rich in: - omega-3-fatty acids	- Lower LDL cholesterol - Increase HDL cholesterol - Lower triglycerides	AHA (2002) recommends eating fish twice a week	In cases of hypertriglyceridemia, AHA recommends 2 – 4grams of EPA and DHA as supplements
V – Plant sterol fortified foods	Fortified foods: - orange juice; - margarine spread - salad dressings;	Rich in : - plant sterols / stanols	- Lower LDL cholesterol	NCEP recommends 2 grams per day	AHA recommends only for people with high LDL cholesterol

As you may see, it is not difficult to find the foods that lower cholesterol. With your patience and good willing, try to put all these foods into your daily menu, in order to lower your cholesterol figures.

Although you might not have high cholesterol levels and problems, most of these foods can help your stay healthy all the time.

Good luck!