If you want to lower your cholesterol, what youre really talking about is improving your health and reducing your risk of heart disease.
Most cholesterol-lowering guides will recommend that you switch refined carbohydrates to whole-grain carbohydrates (such as whole-wheat pasta and whole-grain bread). If youve been living on a diet of starchy carbohydrates, this switch will help lower your cholesterol. But to really lower your cholesterol and reduce inflammation, which is just as significant to heart health and more significant for overall health eliminate grains entirely
If you are going to eat something sweet, first make sure it s fruit instead of desserts and candies. But choose fruit, not fruit juice. The benefit of fruit comes from the fiber, so if you drink juice, you re losing that wonderful benefit and essentially drinking sugar water.
Eat at least 5 servings of vegetables daily, and work up to 9.Good ones are colorful bell peppers, chili peppers, and broccoli.
Raise your good cholesterol.It s equally important to raise your good cholesterol. Do this with a daily serving of essential fatty acids from avocados, nuts, olive oil, nut oils, and nut butters.
Switch from regular eggs to DHA-enhanced eggs. They re all over the place and relatively inexpensive.
Eat wild, fatty, cold-water fish and consider a fish oil supplement. (Best bets: wild, Alaskan salmon, wild mackerel, Nordic sardines.) Fish is the richest source of Omega-3 fatty acids, so aim for two or three portions a week. Make sure you choose wild, cold-water fish to reduce exposure to chemicals like mercury.
Garlic is wonderful for your cardiovascular system and as part of the allium family of plants it s a natural anti-inflammatory. Other great foods that reduce inflammation: ginger, curry, and chili peppers.
Whether it s scallions, leeks, chives, white onions, red onions, or shallots, these flavorful bulbs are terrific for quelling inflammation and healing your arteries. Onions also contain high levels of quercetin, an important flavonoid that reduces cholesterol. Try to eat some every day.