Eat to Lower Cholesterol

How can I lower my cholesterol? Fruit and vegetables are rich in vitamins and powerful antioxidants, reducing the chance of harmful LDL cholesterol being deposited in the arteries. The soluble fibre found in oats, oat bran, beans, pulses and some fruit and vegetables encourages the body to excrete cholesterol before it can be absorbed into the blood stream. Omega 3 fatty acids, in oil-rich fish - salmon, fresh tuna and sardines - help increase protective HDL cholesterol. Nuts are rich, heart-friendly compounds that help reduce LDL and increase HDL cholesterol. One study found people who ate a small amount of nuts five or more times a week reduced their risk of heart disease by 50 per cent. Studies show eating 25g of soy protein a day can lead to a 10 per cent reduction in cholesterol.

Red wine is rich in flavonoids; studies show they help prevent oxidation of LDL cholesterol to a more harmful form. Other good sources of flavonoids include tea, grapes, onions and apples.