• When eating fruits such as apples or pears, keep the skins on to boost your fibre intake.
• Have some oatmeal for breakfast. Oatmeal offers high levels of dietary fibre, which has been shown to be beneficial in lowering cholesterol in over 40 studies. Oat fibre mixes with cholesterol in the small intestine and "mops up" excess cholesterol so that it is carried out of the body instead of being absorbed by the blood. (Try this recipe for apple oatmeal.)
• Add soy to your diet. Studies show that 25 grams of soy protein per day can help to lower cholesterol and play a part in heart health.
• Load up your plate with colourful vegetables. Filled with fibre and phytonutrients (plant chemicals that prevent disease), they are sure winners to lower cholesterol naturally.
• Eat more beans. Beans contain soluble fibre that helps to optimize digestion and keep weight and cholesterol down. Add them to a salad or enjoy bean veggie patties instead of a regular beef burger.
In addition to incorporating the foods above into your meals, keeping cholesterol at a normal level also has a lot to do with what you are not eating. Eliminating trans fats from the diet and keeping refined sugars and flours to a minimum are necessary steps to take. A high intake of sugar has been linked with lowering of the "good cholesterol," HDL. Also make sure to restrict your intake of saturated fats such as full-fat meats and cheeses. Finally, don't forget to exercise regularly, and make sure to have regular checkups with your doctor to track your progress.
Learn the ABCs of heart disease.
Page 2 of 2
Dr. Joey Shulman is the author of bestseller The Natural Makeover Diet (Wiley, 2005). For more information, visit www.drjoey.com.
