4 Foods To Help Improve Your Cholesterol Numbers


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So, I had my annual checkup a few weeks ago. As most of you probably feel, it is not the most fun thing to do. I do like my new doctor though, and for the first time, had blood work done to see how I am doing.

I stopped back at the office to chat about my results, and found everything looked good – except my cholesterol was a little high. I had thought this may be the case, and left feeling like I was going to do better with my eating habits and exercise.

Driving home, I spotted a Dunkin Donuts and felt a big craving for a donut coming on! I hadn’t picked up donuts from there in forever. Didn’t stop, but boy that sounded good. My husband and I had a good laugh about just leaving the doctor’s office and my cholesterol issue and we talked about some of the ways that he has read about lowering it.

Below are things that I have read and learned, and I am trying my hardest to work on!

Oatmeal:

I love oatmeal and intend to eat more of it after seeing that it will help reduce my low-density lipoprotein (LDL) – aka the “bad” cholesterol! Oatmeal contains soluble fiber and soluble fiber can also be found in kidney beans, apples, pears, barley and prunes.

According to Mayo Clinic, eating 5 to 10 grams or more of soluble fiber a day will help decrease your total and LDL cholesterol. If you consume about 1 1/2 cups of cooked oatmeal, that equals 6 grams of fiber.

Just made this for lunch yesterday and my son enjoyed some too.

Fish:

Checking out more information from Mayo Clinic, they say that eating fatty fish can help your heart because of its high levels of omega-3 fatty acids. This can also reduce your blood pressure and lower your risk of developing blood clots.

The American Heart Association recommends eating at least two servings of fish a week, and below are the recommendations of fish with the highest levels of omega-3 fatty acids:

Mackerel
Lake trout
Herring
Sardines
Albacore tuna
Salmon
Halibut

Bake or grill your fish to avoid adding unhealthy fats.

Going to have to grab some more Albacore tuna next time I am at the store!

Walnuts, Almonds & More:

Walnuts, almonds and other nuts are a good way to help your blood cholesterol, and the cool thing about walnuts are that they also help keep your blood vessels healthy.

If you eat about a handful (1.5 ounces) of almonds, hazelnuts, peanuts, pecans, pistachios, walnuts, etc. a day, they may reduce your risk of heart disease. Be sure that they are not salted or covered in sugar though!

Olive Oil:

Well, we have been doing this already – YAY! Mayo Clinic recommends using 2 tablespoons of olive oil a day in place of other fats for heart-healthy benefits.

So, I just need to say this, I am not stopping eating fried foods, donuts, etc. all together, as I think that life would be boring without them. But, I am taking it seriously – it needs to be in moderation. I want to be around for my family for a long time to come.

Let me know if you have any tips on this subject, and if it helped you. 🙂

P.S. Be sure to read more here from Mayo Clinic.

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