8 Foods That Lower Cholesterol

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One day high cholesterol is bad the next day is good. Then you hear sugar is really the secret to losing weight and staying healthy. Now all of a sudden saturated fats are the only thing to worry about. I can only imagine how confused you are. 

In 1960, the American Heart Association recommended cholesterol levels of 300 or less. Then food labels were created and enforced in 1994. In 2010, warnings of high cholesterol resulting in stroke, diabetes and heart attack were advised. Now in February 2015, the nations top nutrition advisory panel announced the potential drop of their longstanding warnings about cholesterol levels. 

Generally, nutrition research is very complex and we've seen it come to the surface only recently. The finding follows an evolution of thinking from top nutritionists who believe the greater danger is in consuming too many foods high in saturated fats such as fatty meats, whole milk and butter. [Washington Post] 

HDL is considered "good cholesterol" and LDL is "bad." Your HDL levels should be over 60  and LDL less than 100, totaling to below 200. But the key fact about cholesterol to understand is our bodies individually metabolize it differently. Genetics and family history also plays a huge role in high cholesterol. 

There's no prescription for eggs or other foods to stay away from. Everyone's metabolism and family history is different. 

When it comes to dietary guidelines, we have to be very careful about how we educate Americans on cholesterol levels. They're looking at a mass population - We have to look at people individually and recommend the best health prevention path. 

CHOLESTEROL CHECK-UP

  • Get an annual check-up with your doctor and have your cholesterol (both HDL and LDL) checked - get a baseline
  • Talk to your doctor about your family history of heart disease, stroke, diabetes etc.
  • Cholesterol Home Kits are available but do your research on these and consult with your doctor

8 Foods that Lower Cholesterol

  • Oats: Oats contain a soluble fiber called beta-glucan that can lower cholesterol by as much as 20%
  • Walnuts are rich in monounsaturated and omega-3 fatty acids, both nutrients that lower cholesterol
  • Olive Oil helps reduce inflammation and lowers cholesterol because it's also rich in omega-3 fatty acids
  • Almonds are high in monounsaturated fats, polyunsaturated fats, minerals, B-complex vitamins, and vitamin E. Studies show that eating almonds (for a healthy snack) helps reduce elevated levels of cholesterol. 
  • Orange Juice: Chock full of magnesium, potassium and of course vitamin C, studies have shown that moderate amounts of orange juice help reduce cholesterol. Be careful because orange juice does contain a lot of sugar.
  • Avocado: Excellent source of fatty acids and plant sterols help reduce cholesterol levels. 
  • Salmon or tuna: high in omega-3 fatty acids which reduces cholesterol
  • Lentils: High in fiber, research shows that a moderate amount of lentils added to a healthy diet can help reduce high levels of cholesterol