Cholesterol Lowering Diet

Mediterranean Diet
A good cholesterol lowering diet includes natural, whole foods as opposed to the typical Western diet of fast and processed foods. If you get back to nature and the foods it provides, you’ll reduce your cholesterol levels dramatically. To lower your cholesterol, be prepared to change your lifestyle. Factor in an exercise program to get the full benefits of a cholesterol lowering diet.

Foods to Lower Cholesterol

Healthy Food
Losing Weight Is Easy with Bistro MD 
www.bistromd.com
Healthy Meals		
Get one FREE week of meals with your 
first eDiets' Deliciously Yours meal 
delivery order 
http://ediets.com
Oatmeal and oat bran – contains soluble fiber which studies show prevents the absorption of cholesterol into the blood stream from the intestines.

Walnuts and Almonds – are rich in polyunsaturated fats that help keep blood vessels healthy and reduce the “bad” LDL cholesterol. Eat them raw to get the full benefit. Add a handful to your oatmeal, salads, or as a part of a healthy snack.

Olive Oil – contains heart healthy monounsaturated fats that reduce LDL cholesterol and raises the “good” HDL cholesterol. It contains vitamin E which is a potent antioxidant that benefits the heart and blood vessels. It is also rich bin plant phenols that have an anti-inflammatory effect and prevents clotting. Add a tablespoon to pasta dishes and salad dishes.

Omega-3 Fatty Acids – found in fatty fish such as wild salmon, tuna, and other cold water fish. It improves blood circulation, reduces blood clotting, and there is evidence it lowers blood triglycerides. Eat fish 2 to 3 times a week or you may want to supplement with a good quality fish or krill oil capsule.

Foods to Avoid 

Healthy Food
Losing Weight Is Easy with Bistro MD 
www.bistromd.com
Healthy Meals		
Get one FREE week of meals with your 
first eDiets' Deliciously Yours meal 
delivery order 
http://ediets.com
You’re going to have to eliminate certain foods from your diet. Processed foods are not known to be heart healthy and don’t belong in a cholesterol lowering diet. Many of them contain trans-fats that contribute to artery clogging. Avoid foods that have gone through extensive manufacturing.

White Bread and Other Grains – these foods have had the majority of nutrients and fiber stripped from them in the manufacturing process. Sure, sometimes they add them back synthetically but it’s not the same. Switch to whole grains including bread and pastas.

Cookies, cakes, and pastries – store bought desserts and snacks can contain Trans fats. If you choose to eat these foods in moderation, make them yourself from natural ingredients.

The Best Cholesterol Lowering Diet

The Mediterranean diet is a heart healthy choice and is an easy cholesterol lowering diet to follow. Extensive studies show that it reduces the risk of heart disease, type II diabetes, and some types of cancer. It helps with weight loss and it increases longevity. The people in these regions have a lower incidence of heart disease.

What’s in the Mediterranean Diet?

  • Fish and Poultry
  • Nuts and Seeds
  • Olive Oil
  • Moderate Wine consumption
  • Generous servings of Vegetables
  • Fresh Fruit as dessert
  • Whole Grains
  • Dairy

As you can see, the Mediterranean diet plan contains no processed foods and very little red meat. It is high in dietary fiber that reduces cholesterol levels. And it increases longevity!

Click Here for Your FREE eDiets Diet Profile

Learn More About How To Lower Your Cholesterol


footer for Cholesterol Lowering Diet page