add the 7 ‘superfoods’ to your daily diet. These are oily fish (for the omega 3 fatty acids), lots of fruit and veg, almonds, garlic, a small glass of red wine and 100g or less of dark chocolate. You are advised to lose weight if you are storing extra weight, ideally by using a low GI diet with regular exercise. Low GI means slow releasing foods e.g. porridge and can help bind the cholesterol and other fats in the bowel.
Recommended foods by the shop staff include, oats, flaxseed, pumpkin and sunflower seeds (they help bind the fats). Garlic and onions contain allicin which lowers cholesterol, reduces high blood pressure and makes the arteries more elastic. Green Tea is a good metabolism booster and also contains antioxidants. All the brightly coloured foods contain antioxidants, beetroot juice in particularly is excellent for clearing the ‘bad’ fats. Carrots and carrot juice are great for restoring the Ph balance within your stomach, an acidic stomach can build up cholesterol. Finally Lestrin
"Beans, beans, the magical fruit...." Turns out, they actually are pretty magical when it comes to helping lower levels of LDL cholesterol. A recent study from Canada showed that just one 3/4-cup serving of beans, chickpeas or lentils per day could cut LDL levels by as much as 5 percent. Beans are full of soluble fiber which helps remove LDL from the blood. All that fiber can also help promote healthy digestion and even reduce the risk of colon cancer. Not crazy about the, ahem, side effect of eating beans? Turns out, incorporating beans more often into your diet helps your body adjust to the increase in fiber, so the gassy effects can also be reduced over time.
Like beans, oats contain that LDL-lowering soluble fiber too. The fiber in oatmeal helps reduce the amount of "bad" cholesterol that can absorbed into the bloodstream. Many grocery stores carry products that are made with oat bran, but you can skip the middle man by simply eating more oatmeal. All it takes is about a cup and a half to get 6 grams of fiber. Experts recommend 5 to 10 grams per day to reduce LDL. Pump up the fiber by chopping up an apple or a banana for an additional 4 to 5 grams.
Prefer to drink to your health? Then tea is the way to go. Just three cups of green or black tea each day are all that's need to get the maximum LDL-lowering benefits of tea, and tea also provides a significant source of antioxidants called polyphenols that can help ward off certain cancers. (2) Tea also boosts levels of "good" HDL. Like to drink your tea iced? It makes no difference -- the benefits are the same.
It's true that many of the fats we eat contain high levels of LDL cholesterol, but one fat that can actually help battle "bad" cholesterol is olive oil. Olive oil is one of the mainstays of the "Mediterranean" diet that's been touted in the news recently for its substantial health benefits. You only need to add about 2 tablespoons of olive oil to your diet each day in order to reap the benefits. Mix it with herbs to make a flavorful dip for bread or use it in a dressing for fresh vegetables. Choose extra-virgin olive oil to get the most benefits.
Fatty fish like salmon, mackerel, sardines and even tuna contain heart-healthy omega-3 fatty acids, proven to reduce blood pressure. The American Heart Association recommends at least two servings of fatty fish each week to keep your heart healthy. (3) If you can't stand the taste of fish, you can find fish oil tablets to supplement your diet, but you'll miss out on many of the other minerals and nutrients found in fish. Another source of omega-3s: flaxseed. Grind it up first to release the healthful benefits and sprinkle the ground seed on foods before eating.
In addition to making a few dietary changes, don't neglect those other heart-healthy steps you can take that also help lower cholesterol, like regular aerobic exercise. Like dietary changes, exercise doesn't have to be complicated or extreme: Simply taking regular walks can yield amazing benefits.