Low Cholesterol Diet Menu Planning: Good Cholesterol Foods

It is often difficult to choose the right foods to decrease the bad cholesterol levels in one's body. To ensure that one is eating good cholesterol foods below is a list one can follow. One can also combine or mix the good cholesterol foods to create a healthier meal that will lower your cholesterol naturally.

Spacefill model of the Cholesterol molecule
Spacefill model of the Cholesterol molecule (Photo credit: Wikipedia)
Avocados - Fats should be avoided; however, avocados contain a different kind of fat that is atually very healthy. It is called monounsaturated fat. This type of fat actually lowers the bad cholesterol levels while it increases the good cholesterol. Eating and adding avocados in low-fat diets also lowers risk of heart disease. You can use avocado in place of margarine or butter in sandwiches and it can be whipped in a blender with orange or lemon juice to use instead of salad dressings.

Dark Chocolate - Dark chocolate is the healthiest type of chocolate. According to studies, a small bar of dark chocolate has effects on high blood pressure and on cholesterol. This is due to the flavonoids that help lower blood pressure, decrease bad cholesterol and lessen the risk of heart attack. because dark chocolate is very rich, most people find they eat a lot less than of dairy chocolate. So you reduce your calorie intake also if you switch to dark chocolate. If you have a sweet tooth then keep some dark chocolate on hand and eat a small piece of that instead of sweets.

Garlic - Garlic is one of natures healthiest foods! Besides its antibacterial and antifungal abilities, garlic is a good food to help lower bad cholesterol levels naturally. Not only that but it also cleans the arteries and strenghtens your immune system Moreover, garlic can be eaten raw or mixed in other good cholesterol foods.Add it to stir fries and to salads for variety.

Green Tea - Drinking green tea helps block cholesterol absorptionin the intestine. This is due to the antioxidants, catenin extract and polyphenols it contains. Moreover, it also raises good cholesterol and decreases the bad ones. Make sure to drink one tea cup of green tea before meal. Green tea is also known for it's effects on weight loss. If you drink several cups of green tea during the day, it increases your metabolism, so you burn more calories. Adding green tea to your cholesterol lowering diet will improve your choleterol and your weight loss!

Onion - Raw onions found in salads and sandwiches are proven to raise good levels of cholesterol. It also has the ability to control blood clotting, blood sugar and lower bad cholesterol.Onions are good for the immune system as well.

Orange Juice - Fresh squeezed orange juice is one of the greatest sources of antioxidants, bioflavonoids, fiber and Vitamin C. It also helps to lower cholesterol. Not only that, but cranberry, grape and tomato juice are also good for the health as they are filled with antioxidents and micronutrients. Be careful not to drink too much juice though as it is high in calories. One glass of fresh juice each morning is plenty.

Red Wine - For those who enjoy a nice wine, a moderate intake of red wine is permissible on a cholesterol diet menu plan. Red wine contains antioxidants that help lower bad cholesterol. Dark grape juice can also be drunk if one does not drink wine. One glass a day is enough. There are also some supplements available which have the goodness of the red wine in concentrated form.

Tuna - Cold water fish are rich in omega-3 which is good for the heart and to raise good cholesterol levels. Besides tuna, mackerel and salmon are other good options. However, avoid frying them with butter. Baked, steaamed and grilled are better ways to avoid unhealthy fats. Avoid battered or breaded fish or fishcakes.

Whole Grains - When undergoing low-fat diet, high fiber breads, crackers, waffles, pancakes and oatmeal should be considered. These foods are rich in healthy, slow sugar release carbohydrates and fibers which are good for the heart. These good cholesterol foods can be eaten during breakfast and snack time.

A healthy and enjoyable diet is possible if you are trying to lower your cholesterol. So many people are trying to get off statin medications and reduce cholesterol naturally. It is possible if you choose the right foods, cook them without fats and eat lots of fruit and veggies.

Helen Aitkinson writes on health and nutrition issues. Learn more about lowering your cholesterol naturally: Cholesterol Diet Menu
Article Source: http://EzineArticles.com/?expert=Helen_Aitkinson

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