Normal Cholesterol

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Tuesday, September 18th, 2007 Subscribe To Our Feed

Normal Cholesterol Levels Are Linked To a Healthy DietThere is a lot of information about cholesterol levels and the foods that increase it if eaten in unhealthy amounts. However, not all foods are guilty of this. Fresh fruits and vegetables, for example, don’t increase cholesterol. But did you know that there are a few foods that actually lower your cholesterol? If your cholesterol level is a bit high you can try and lower it by eating more of these foods.

Oatmeal

It is pretty common knowledge that oatmeal and oat bran can help to lower cholesterol. Bad cholesterol levels are lowered by soluble fiber. Experts think it’s because fiber can stop the absorption of cholesterol. A good amount of soluble fiber is five to ten grams a day. A cup and a half of oatmeal contains three grams.

Besides breakfast, oatmeal can be eaten at other meals by adding it to baked goods. Ireland offers many traditional recipes containing oatmeal for any time of the day. Other types of soluble fiber will also help maintain normal cholesterol when oatmeal becomes a bit boring.

Omega-3 fatty acids Found in Nuts and Fish

Omega-3 has been found to lower levels of triglycerides. Some nuts are rich in Omega-3 fatty acids and are tasty additions to a diet for maintaining normal cholesterol. Only about one to one and a half ounces a day is necessary. They are high in protein and fiber, making them filling. Walnuts and almonds are good for lowering cholesterol. The FDA also recommends peanuts, hazelnuts, pecans and pistachios.

Nuts with higher amounts of fat are not recommended for a normal cholesterol diet. They include Brazil nuts, macadamia nuts, cashews and some pine nuts. Of course, Omega-3 fatty acids are also found in fatty fish. They make a testy addition to the quest for normal cholesterol. Fatty fish include salmon, tuna, sardines, mackerel, herring and trout. Most fatty fish are cold-water fish.

Four ounces of salmon contains 83% of the daily requirement of omega-3. The same amount of halibut has 25% and cod has 15%. Two four ounce servings of fatty fish a week are enough to bring you close to normal cholesterol. Flaxseed, canola oil and omega-3 enriched eggs help too.

Plant sterols and stanols

Plant sterols and stanols can lower cholesterol, possibly because their similarity to cholesterol confuse the digestive tract and keep it from being absorbed. They are found in many vegetables, fruits, legumes, grains, nuts and seeds. They can also be found in some types of oil, salad dressing, milk, yogurt, juices and in additives to some foods like snack bars. Two grams of stanols or sterols daily can help make bring your cholesterol level back to normal.

Following a diet designed to reduce cholesterol or eating one rich in the above foods will help to achieve and maintain a normal cholesterol level for life.

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