Only a few simple adjustments in your diet may be enough to lower your cholesterol to a healthy level and will help to keep out medications or using a low dose. Learn more contains valuable tech resources. Reduce consumption of saturated fats and trans, as meat and high-fat dairy products raise total cholesterol. Trans fats, which sometimes are found in margarines and store bought cookies, crackers and cakes, are particularly harmful. Further details can be found at Ralph Rieder, an internet resource. Foods rich in fiber and oat bran, oats: oatmeal contains soluble fiber, which lowers your cholesterol (LDL), the bad cholesterol, since it can reduce the absorption of cholesterol. Soluble fiber is also found in foods such as beans, apples, pears, barley and prunes. Five to 10 grams or more of soluble fiber a day lowers total cholesterol and LDL.

Food 1 1 / 2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you will add more than 4 grams of fiber. To vary a little, you can try oatmeal or cold cereal made with flour from Oatmeal or oat bran. Fish and omega-3 fatty acids: eating fatty fish can be healthy for the heart because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and your risk of developing blood clots. In people who have already suffered attacks the heart, fish oil, omega-3 fatty acids reduce the risk of sudden death. We recommend eating at least two servings of fish a week. Higher levels of omega-3 fatty acids is in:? Mackerel? The trout? Herring? Sardines? Nice? Salmon? Halibut should bake or Broil the fish to avoid the addition of unhealthy fats. If you don't like fish, small amounts of omega-3 fatty acids from foods such as flaxseed or canola oil can also be obtained.

It can also take a fish oil supplement, omega-3.If you decide to take a supplement, remember that control your diet and eat lean meat and vegetables instead of fish. Walnuts and almonds: can reduce blood cholesterol. Are rich in polyunsaturated fatty acids, walnuts also help to maintain healthy blood vessels. You should eat around a handful (1.5 ounces, 42.5 grams) per day of most nuts, such as almonds, hazelnuts, peanuts, birdseed, nuts, pistachios and walnuts, may reduce your risk of heart disease. Just make sure that they are not salted or coated sugar. All nuts are rich in calories, so a handful is sufficient. To avoid the consumption of dried fruit more and gain weight, replace foods high in saturated with nuts. For example, instead of cheese, meat or pieces of bread in your salad, add a handful of walnuts or almonds. Olive oil: olive oil contains a potent blend of antioxidants that can reduce cholesterol (LDL), but leave intact the good (HDL) cholesterol. He is recommended the use of about 2 tablespoons of olive oil at the day. You can Saute vegetables in it, add to a marinade, or mix it with the vinegar as a salad dressing. You can also use olive oil as a substitute for butter when spraying meat or as a sauce for the bread. Olive oil is rich in calories, so you do not eat more than the recommended amount. Foods with added plant sterols: substances that are found in plants that help block the absorption of cholesterol. Margarines, orange juice and drinks yoghurt with plant sterols can help reduce LDL cholesterol by more than 10 percent.