What to Eat to Lower Cholestrol Naturally?

Fiber

• Dietary fiber comes in the form of soluble which absorbs in water, and insoluble which does not get absorbed. According to the Mayo Clinic, eating 10g of soluble fiber daily can help lower your LDL levels. The acronym "LDL" strands for "low-density lipoprotein," which is your bad cholesterol. You can get your recommended amount by eating foods like prunes, oatmeal, oat bran, bananas, kidney beans and barley.
  
  

Healthy Fats

• Unlike saturated fats, monounsaturated fats are healthy and they can have an impact on your cholesterol levels. Omega-3 fatty acids in particular are beneficial. According to the University of Maryland Medical Center, eating this type of fat can help lower your cholesterol levels. You can find omega-3s in cold water fish like salmon, mackerel, herring, halibut and sardines. Flax seeds and walnuts are also high in this fat.
  
  

Fortification

• Foods and beverages that are fortified with plant sterols and stanols can help lower your LDL levels. Incorporate fortified margarine, yogurt and orange juice into your diet. Make sure you look for the notification on the nutrition labels of these products.
  
  

Calories

• Being overweight can have an impact on LDL and according to the National Heart, Lung and Blood Institute, losing weight can help lower your LDL levels. Restrict your daily intake by 250 to 500 calories to create a deficit and promote weight loss. Exercising for 30 minutes a day in conjunction with your calorie restriction can help promote weight loss even more.
  
  

Elimination

• Avoid foods high in saturated fat, cholesterol and trans fats when trying to lower your cholesterol. Eggs, whole-fat dairy products, processed meats, deep fried foods and commercially made baked goods are all examples of these. Scan nutrition labels of packaged items and avoid any that contain hydrogenated or partially hydrogenated oils.