Your healthcare provider has just told you that your cholesterol levels are inching higher. They're not in the danger zone...yet. But you need to do what you can to lower them.
Eat More Soy. Various studies have shown that eating soy foods (soybeans, tofu, soymilk, etc.) can lower cholesterol levels. Whenever possible, substitute soy products for meat and dairy.
Try Chinese Red Yeast Rice. Known as the dietary supplement Cholestin®, HypoCol™, and others, the extract of Chinese red yeast rice has been shown to be as successful in lowering cholesterol as are commercial statin drugs.
Consider Fenugreek. While additional studies are needed, it appears that the legume fenugreek decreases cholesterol and triglyceride levels.
Explore Guggal Gum. Widely used in India, guggal gum (gugulipid) lowers cholesterol and triglyceride levels similarly to statin drugs.
Use Olive Oil. Monounsaturated fats found in olive oil and canola oil can lower your "bad" cholesterol (LDL).
Switch to Fish. Scientists are still not absolutely sure why salmon, sardines, and other cold-water fish seem to reduce the risk of heart attacks and strokes. But studies show that fish fat reduces cholesterol levels. The American Heart Association recommends that you eat fish twice a week. But eat it baked, broiled, grilled, or boiled – not fried.
Bulk Up On Fiber. Oat bran, peas, and beans – foods high in soluble fiber – can lower cholesterol. Corn bran, rice bran, and barley might be equally effective, based on some research studies.
More Pectin, Please. You'll find pectin in fruits like apples, oranges, and grapefruit, and, surprisingly, carrots. Other vegetables thought to contain a cholesterol-reducing ingredient include broccoli, cabbage, and onions.
Drink Tea. Oolong tea might inhibit cholesterol absorption due to the phenols that it contains. But limit yourself to two cups a day.
Sometimes, no matter what you do, your cholesterol will be high. You may have inherited genes that predispose you to high cholesterol. Be sure to have your cholesterol checked at least once every five years. If your cholesterol levels remain high, your physician might recommend medication. |
