3 Foods to Lower Cholesterol

Here are three foods you can incorporate into your diet to promote a lower cholesterol.

1. Navy Beans

Navy beans are a great source of dietary fiber. Dietary fiber promotes a lower cholesterol level, specifically soluble fiber which can lower LDL cholesterol 1% for every 1-2 grams of soluble fiber consumed daily. Aim for 25-35 grams of dietary fiber daily. Cooked navy beans provide 6 grams of fiber per ½ cup.

Some additional sources of dietary fiber include broccoli, oatmeal, blueberries, and brown rice.

2. Sunflower Seeds

Sunflower seeds are one source of plant sterols. Eating a diet high in plant sterols can reduce cholesterol absorption and lower LDL cholesterol levels. Sunflower seeds contain 0.19 grams of plant sterols per ½ cup. Aim for 2 grams of plant sterols daily. Plant sterols are not found in nature at very high levels, so you may need to look at fortified foods.

Avocados also provide plant sterols and some foods, such as orange juice, are available fortified with plant sterols.

3. Green Tea

Green tea is rich in flavonoids. There are many different types of flavonoids and some of the health benefits linked to tea flavonoids include decreased LDL oxidation, decreased cholesterol, and decreased triglyceride levels.

Some additional flavonoids sources include red wine, dark chocolate (from the cocoa plant), cranberries, and citrus fruits.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com