Maintain Normal Cholesterol with a Proper Diet

There is a lot of information about cholesterol and the foods that will make it higher. It's easier to list the foods that don't increase cholesterol: fresh fruits and vegetables especially. But did you know that there are a few foods that actually lower your cholesterol? If your cholesterol levels are a bit high, you can hope to lower it to normal cholesterol levels by using these foods.

Oatmeal, of Course

It is pretty common knowledge that oatmeal and oat bran can help to lower cholesterol. Bad cholesterol levels are lowered by soluble fiber. Experts think it's because fiber can stop the absorption of cholesterol. A good amount of soluble fiber is five to ten grams a day. A cup and a half of oatmeal contains three grams.

Besides breakfast, oatmeal can be eaten at other meals by adding it to baked goods. Ireland offers many traditional recipes containing oatmeal for any time of the day. Other types of soluble fiber will also help maintain normal cholesterol when oatmeal becomes a bit boring.

Omega-3 fatty acids have been found to lower levels of triglycerides. Some nuts are rich in Omega-3 fatty acids and are tasty additions to a diet for maintaining normal cholesterol. Only about one to one and a half ounces a day is sufficient. They are high in protein and fiber, making them filling. Walnuts and almonds are good for lowering cholesterol. The FDA also accepts peanuts, hazelnuts, pecans and pistachios.

Nuts with higher amounts of fat are not recommended for a normal cholesterol diet. They include Brazil nuts, macadamia nuts, cashews and some pine nuts. Of course, Omega-e fatty acids are also found in fatty fish. They make a testy addition to the quest for normal cholesterol. Fatty fish include salmon, tuna, sardines, mackerel, herring and trout. Most fatty fish are cold-water fish.

Four ounces of salmon contains 83% of the daily requirement of omega-3. The same amount of halibut has 25% and cod has 15%. Two four ounce-servings of fatty fish a week are enough to bring you close to normal cholesterol. Flaxseed, canola oil and omega-3 enriched eggs help, too.

Plant sterols and stanols can lower cholesterol, possibly because their similarity to cholesterol confuse the digestive tract and keep it from being absorbed. Plant sterols and stanols are found in many vegetables, fruits, legumes, grains, nuts and seeds. They can also be found in some types of oil, salad dressing, milk, yogurt, juices and in additives to some foods like snack bars. Two grams of stanols or sterols daily can help make high cholesterol into normal cholesterol.

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