5 foods that fight high cholesterol
March 12, 2016Weekly Bites
- Oats give you soluble fiber. Add a banana or some strawberries to get more soluble fibers.
- Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal.
- Nuts: Eating almonds, walnuts, peanuts and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL by about 5%. Nuts have additional nutrients that protect the heart in other ways.
- Foods fortified with sterols and stanols. They are being added to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
- Fatty fish. Eating fish 2 to 3 times a week can lower LDL in two ways: by replacing meat, which has LDL–boosting saturated fats and by delivering LDL–lowering omega–3 fats.