A list of foods that help to lower cholesterol can be a valuable reminder that eating habits need to change. It may be helpful to attach such a list to the refrigerator, to help you to make the switch to heart-friendly grocery items.

If you know what to purchase and what to stock your cupboards with, the task of choosing foods to eat to lower cholesterol becomes more manageable.

Substituting certain ingredients over commonly used items can make an important difference. For example, instead of drinking milk, a switch could be made to almond milk. This delicious ?cream? can be easily made in a blender with blanched, ground almonds and water.

Almonds should be included on your list of foods that help to lower cholesterol. Studies show that seeds and nuts contain omega-3 and omega-6 essential fatty acids the body needs for metabolic functioning, and they do not contain cholesterol.

Other foods to eat to lower cholesterol include oat and barley bran, brown flour, brown rice, and other whole grains. Many dishes can be made making simple adjustments: use brown rice instead of white in casseroles, in soups, and in stir-fry. Use whole wheat flour, oats, and nuts for delicious and filling pancakes.

Dried peas and beans should become staple grocery items. Tasty soups, salads, and spreads can be made with these. Humus is a wonderful dip made from chickpeas, tahini (ground sesame seeds), garlic, and lemon juice. Make sure to include a variety of dried peas and beans on your list of foods that help to lower cholesterol.

Fruits can be substituted in place of sugar in certain recipes and are good foods to eat to lower cholesterol because they are high in fiber. Smoothies or shakes made from soymilk and frozen fruit are delicious; whole grain pancakes can be sweetened with orange juice.

Quick List Of Foods That Help To Lower Cholesterol:

Fatty fish

Nuts

Seeds

Whole grains

Vegetables

Fruits

Tofu

Beans

Dried peas

Non-hydrogenated oils

Specific Foods To Eat To Lower Cholesterol:

Oats

Oat bran

Oranges, apples, pears, grapes

Carrots, brussles sprouts

Avocados

Beans (kidney, pinto, black, navy)

Soybeans

Walnuts, almonds

Flax seeds

Garlic

Mushrooms

Fatty fish (herring, salmon, mackerel)

Oils (olive, sunflower, safflower, canola, cottonseed, sesame, flaxseed)

It may be helpful to consult with a registered dietician or nutritionist for help in drawing up a list of foods that help to lower cholesterol. You will also want to make sure your diet is low in saturated fat.

Saturated fat is found in commercially prepared and fried foods, butter, whole milk, cream, eggs, red meat, chocolate, lard and solid shortenings. Cholesterol is found in eggs, dairy products, meat and poultry. Organ meats such as liver and kidney are additional sources.

Because dairy products and some meats are high in both saturated fat and cholesterol, it is important to limit the amount you eat, choosing leaner meats and low-fat dairy products whenever possible and choosing specific foods to eat to lower cholesterol.

Remember, too much cholesterol can injure arteries?especially the ones that supply the heart. Cholesterol-laden plaque could accumulate, resulting in a condition called atherosclerosis.

Plant foods are gaining recognition as a route to health and the demand for whole and natural foods is growing. Not surprisingly, scientifically formulated supplements contain plant-derived substances that support cardiovascular health.

Clinical trials have shown that certain plant compounds outperform statin drugs and are much safer to use. Beta-sitosterol (a plant sterol) is used for treating hypercholesterolemia and coronary heart disease; oryzanol rice bran oil contains phytosterols that reduce cholesterol absorption.

Vitamin E inhibits processes that are related to the progression of atherosclerosis. Green tea contains catechins and flavonoids?beneficial to lipoprotein oxidation and other processes that influence concentrations of harmful cholesterol.

Supplements can bring down low-density lipoprotein, which contributes to dangerous cholesterol levels and heart disease, while raising protective high-density lipoprotein, rendering benefits to the heart and arteries.

Compiling a list of foods that help to lower cholesterol, changing eating habits, and using natural supplements are viable, alternative approaches to cholesterol management. Always seek direction before embarking on any course.