Diet to lower cholesterol : free list of low cholesterol foods

A healthy lifestyle can help a lot in trying to reduce high cholesterol levels and therefore reduce the risk of developing heart disease. The earlier an individual starts such a practice, the less likely he or she will be suffering from the effects of heart disease with age.

Following a healthy lifestyle will include taking part in a regular exercise routine as well as eating a low cholesterol diet. A healthy diet is very important for an individual trying to reduce facing the risks of having high cholesterol levels.

So, What to eat to lower cholesterol?

from msn.com

1-    Nuts.

Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad  cholesterol.

2-    Fish.

It is a great source of omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.

3-    Oatmeal and oat bran.

Rich in soluble fiber, a type of fiber which lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol.

4-    Egg Whites.

Egg whites, which are proteins, may be eaten and used for cooking as much as desired. The yellow portion of the egg, or the yolk, contains one of the most concentrated forms of fat available-namely cholesterol-and therefore should be avoided. Berries

5-     Vegetables.

Virtually fat free and contain no cholesterol. To prepare vegetables without butter or fat means that a little originality is required by the cook, such as by the use of herbs or seasoning. Since many of the vital vitamins and minerals in vegetables may be destroyed by cooking, the ideal use of raw vegetables is the most desirable for any menu, and especially for cholesterol lowering food. The addition of herbs before serving the vegetables adds further to the natural flavor.

6-     Fruits.

Contain virtually no fat and are entirely free of any cholesterol. Two notable exceptions, however, are the avocado and the coconut, which are both very high in fat content and thus should be avoided. Otherwise there is no restriction on the use of fruits, which are also certainly ideal for desserts.