Lowering Cholesterol Might be Easier Than You Think, Pictures

Six Easy Foods To Lower Your Cholesterol 

Firstly, limiting your intake of saturated and trans fats will have a beneficial effect on your HDL cholesterol. In particular, it is vitally important that your daily trans fat intake is zero.

Replace these unhealthy fats with monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Foods to add to your regular consumption include, olive oil, nuts, avocado, natural nut butter, tuna, salmon, sardines, and flaxseed.

Research suggests that polyphenol-rich, high-cocoa chocolate (70 percent cocoa or more) increases HDL cholesterol. In one study, participants ate 45 grams of chocolate per day, and researchers noted a significant increase in their HDL levels.

If you are adding dark chocolate to your diet, do remember that it is calorie-rich, so therefore you must compensate elsewhere, to avoid overeating. And, don't forget that the chocolate must be high-cocoa to be beneficial.

A study, published in The American Journal of Clinical Nutrition, found that when subjects were supplemented with vitamin D and calcium (600 mg calcium, and 200 IU vitamin D), HDL cholesterol increased, along with other beneficial changes to plasma lipid and lipoprotein concentrations.

You can get calcium from dairy foods, like milk and yogurt, but also from foods like leafy green vegetables, fish (with bones), fortified juices, legumes, dried figs and apricots.

Alcohol also plays a role in increasing HDL levels. But, if you do not drink already, do not start, as there other risks associated with consuming alcohol on a regular basis. If you do drink alcohol, do not exceed more than 1-2 drinks per day.

A study, published in the American Journal of Cardiology, found that niacin increased HDL cholesterol by up to 30 percent. Food sources of niacin include mushrooms, nuts, legumes, chicken, beef, tuna, trout, mackerel, eggs, and sea vegetables. If you have low HDL levels you may benefit from taking 500 milligrams of niacin each day in supplement form, building up to 1,000 milligrams a day. Please check with your doctor first, though.

If you like fish, this would be my first choice. Fish contains DHA. Research is starting to indicate health benefits linked to DHA alone. Fish that have the highest content of omega-3 fatty acids include salmon, sardines, trout, herring, and tuna. Two favorites, tilapia and catfish, have less of this fatty acid.

Be mindful of the mercury content of some saltwater fish, including tuna, especially if you are pregnant.

Can you believe that Salmon cooked in the toaster over for 15 minutes on broil with a glass of white wine followed by a piece of dark chocolate is one of the best meals you could possibly have. Even if you cholesterol is just fine this is something that everyone should consider! It can't get much better than that!