{"id":10992,"date":"2009-08-18T09:48:45","date_gmt":"2009-08-18T14:48:45","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=10992"},"modified":"2010-02-13T19:38:03","modified_gmt":"2010-02-14T00:38:03","slug":"top-5-foods-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/08\/top-5-foods-to-lower-cholesterol\/","title":{"rendered":"Top 5 Foods to Lower Cholesterol"},"content":{"rendered":"<p><a title=\"woman making healthy lunch\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/08\/top-5-foods-to-lower-cholesterol\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-11123\" title=\"woman making healthy lunch\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2009\/08\/woman-making-healthy-lunch.jpg\" alt=\"woman making healthy lunch\" width=\"270\" height=\"270\" srcset=\"https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2009\/08\/woman-making-healthy-lunch.jpg 300w, https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2009\/08\/woman-making-healthy-lunch-150x150.jpg 150w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a>Our bodies naturally produce <a title=\"high cholesterol\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/04\/understanding-obesity-related-diseases-high-cholesterol\/\" target=\"_self\">cholesterol<\/a>. The amount is dependent on genetics. It&#8217;s not inherently bad. You need cholesterol for various bodily functions. However, too much cholesterol can be unhealthy. The American Heart Association established a range for your daily intake:<\/p>\n<ul>\n<li>Less than 200 mg\/dL is considered healthy.<\/li>\n<\/ul>\n<ul>\n<li>200 to 239 mg\/dL is borderline high cholesterol.<\/li>\n<\/ul>\n<ul>\n<li>240 mg\/dL and above is an unhealthy cholesterol level.<\/li>\n<\/ul>\n<p>Many of our favorite foods contribute to high cholesterol. But there are some foods that can lower your cholesterol levels. Here are the top five as recommended by the Mayo Clinic:<!--more--><\/p>\n<p><strong>1. Oatmeal and Oat Bran<\/strong><br \/>\n<a title=\"high fiber diet\" href=\"https:\/\/www.dietsinreview.com\/diets\/High_Fiber_Diet\/\" target=\"_self\">Fiber<\/a> is a key component in the fight against high cholesterol. Oatmeal contains soluble fiber, which lowers your LDL cholesterol, also known as the &#8220;bad&#8221; cholesterol.<\/p>\n<p><strong>2. Walnuts and Almonds<\/strong><br \/>\nWalnuts and almonds are rich in polyunsaturated fatty acids, which help lower cholesterol levels.<\/p>\n<p><strong>3. Fish and Omega-3 Fatty Acids<\/strong><br \/>\nFatty fish like salmon, mackerel, and albacore tuna have omega-3 fatty acids that help your heart in many ways, including lowering cholesterol.<\/p>\n<p><strong>4. Olive Oil<\/strong><br \/>\nThis <a title=\"mediterranean diet\" href=\"https:\/\/www.dietsinreview.com\/diets\/Mediterranean-Diet\/\" target=\"_self\">Mediterranean<\/a> dietary favorite contains antioxidants that lower LDL cholesterol. The Food and Drug Administration recommends about two tablespoons of olive oil a day.<\/p>\n<p><strong>5. Foods Fortified with Plant Sterols or Stanols<\/strong><br \/>\nSterols or stanols are substances that are in plants that help block the absorption of cholesterol. Now, foods are fortified with sterols or stanols, including margarines, orange juice and yogurt drinks. You find the substances naturally in fruits, vegetables, nuts, seeds, and legumes.<\/p>\n<p>These are just some of foods that can counteract the cholesterol produced by your body or eaten on a daily basis. Incorporate them into a balanced <a title=\"diet\" href=\"https:\/\/www.dietsinreview.com\/\" target=\"_self\">diet<\/a> and you can enjoy foods like eggs and beef in moderation without guilt or worry of damaging your health.<\/p>\n<p><strong>Also Read:<\/strong><\/p>\n<ul>\n<li><strong><a title=\"prevent heart disease risks\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/02\/eight-heart-disease-risks-you-can-control\/\" target=\"_self\">8 Heart Disease Risks You Can Control<\/a><\/strong><\/li>\n<li><strong><a title=\"heart healthy foods\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/five-foods-that-will-save-your-heart\/\" target=\"_self\">5 Foods That Will Save Your Heart<\/a><\/strong><\/li>\n<li><strong><a title=\"trans fats foods\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/02\/trans-fats-do-you-know-what-foods-have-them\/\" target=\"_self\">Trans Fats: Do you Know Which Foods Have Them?<\/a><\/strong><\/li>\n<li><strong><a title=\"heart health\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/02\/lose-weight-gain-a-healthy-heart\/\" target=\"_self\">Lose Weight, Gain a Healthy Heart<\/a><\/strong><\/li>\n<\/ul>\n<p>(via: <a title=\"cholesterol\" href=\"http:\/\/mayoclinic.com\/health\/cholesterol\/CL00002\/NSECTIONGROUP=2\" target=\"_blank\">Mayo Clinic<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Our bodies naturally produce cholesterol. The amount is dependent on genetics. It&#8217;s not inherently bad. You need cholesterol for various bodily functions. However, too much cholesterol can be unhealthy. The American Heart Association established a range for your daily intake: &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/08\/top-5-foods-to-lower-cholesterol\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695,804],"tags":[896,29],"class_list":["post-10992","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","category-heart-disease","tag-cholesterol","tag-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/10992","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=10992"}],"version-history":[{"count":12,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/10992\/revisions"}],"predecessor-version":[{"id":11014,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/10992\/revisions\/11014"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=10992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=10992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=10992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}