So you have high cholesterol. Figuring out how to lower your cholesterol is like trying to find your way through a jungle without a map or compass. The grocery store is your urban jungle and you are the wily cat stalking LDL lowering super-foods. Here is your list of approved prey:
1. Apples. Apples fly under the radar when it comes to cardiovascular health, but should be right at the top of your list. Apples give your heart health a double kick with quercetin, which is a flavonoid related to better heart health and soluble fiber pectin which keeps cholesterol levels in check. Smaller apples have a bigger flavor than larger apples, and leave you plenty of space to store other LDL lowering foods.
2. Avocados. Avocados are packed with cholesterol lowering monounsaturated fat. Serve them in guacamole or cube them and serve on top of a yummy salad!
3. Figs. Figs contain phytosterols which help keep cholesterol in its place. Figs are a favorite of Martha Stewart and you can find great recipes at www.marthastewart.com
4. Red Grapes. Red grapes are a great low calorie snack that contains reservatrol. Reservatrol is a strong antioxidant that protects against cardiovascular disease. Toss some in a snack bag to help stave off hunger and sugar cravings.
5. Spinach. Spinach contains chromium which metabolizes fat and carbohydrates. This helps keep them from being absorbed and stored by the body.
6. White colored fruits and vegetables. According to the USDA white fruits and veggies like pears, bananas, mushrooms, cauliflower, onions, and garlic all battle heart disease and lower LDL cholesterol. Garlic has long been tied to a healthy cardiovascular system, but it also decreases your body’s fat storage.
7. Basil. Basil is packed full of carotenoids that help prevent high cholesterol. Enjoy a few basil leaves in that salad you already topped with avocados to evict cholesterol from its cozy home in your vessels.
8. Cayenne Pepper. Basil and garlic aren’t the only spices kicking cholesterol’s behind. Capsaicin in cayenne pepper is known to fight cholesterol, among other things. When cells destined to turn into fat cells are exposed to capsaicin, they die.
9. Canola Oil. While Extra Virgin Olive Oil has been the star of the show canola oil has been waiting in the wings. Canola Oil has a better ratio of monounsaturated fat. Whichever oil you choose, pour it on before you cook and let your food soak it up for a bit. The heat of cooking destroys all the cook things in your oils, but the nutrients are retained when the oil soaks into the food.
10. Wild Alaskan Salmon. Last but certainly not least, we can’t forget our Omega 3. While it can be obtained through a supplement, isn’t salmon much tastier? Fish have gotten a bum rap lately because of mercury levels. Fish like wild Alaskan salmon, farmed rainbow trout, and pacific halibut are packed with omega-3s, have low levels of contaminants, and are environmentally friendly.
While eating these foods as a part of a healthy, low-fat diet will help you knock out high cholesterol, they must be used in conjunction with exercise. Take your vitamins, exercise 30 minutes a day at least five days a week, and drink plenty of water. Not only will you lower your cholesterol, but you’ll feel better about yourself, have more energy, and look amazing on the beach next summer. Don’t forget the sunblock!
Sources:
The 30 Day Total Health Makeover by Marilu Henner
Eat This, Not That! Supermarket Survival Guide by David Zinczenko with Matt Goulding
A Few of our Favorite Things, Speaking of Women’s Health Volume VI
