High cholesterol comes from two different sources; family history and personal diet. While there is little that can be done to affect family history, the intake of certain foods can have a drastic effect on cholesterol level and personal health. Identifying which foods are negative and which are positive can go a long way to creating a healthier body. While nearly any food produced from an animal — meat, dairy, and fats — will cause cholesterol to rise, there are plenty of foods made from plants that lower cholesterol.
High Iron Vegetables
The first is high iron vegetables. While iron is most abundant in meat, the substitution of certain vegetables fulfills the same capacity without the negative side effects. Green, leafy vegetables are some of the best cholesterol lowering foods for their iron capacity. Spinach and broccoli especially are the best foods to eat to lower cholesterol as they provide the highest concentration of iron outside of meat.
Citrus
Fruits with citric acid give the body the vitamin C it needs to process digestive functions. Oranges, lemons and limes, and grapefruit provide plenty of citric acid; food to reduce cholesterol needs the vitamin C as a measure of processing the cholesterol from the body’s system.
The Best Way to Lower Cholesterol Is Dietary Adjustment
Fish and Nuts
Good cholesterol foods provide the nutrients needed for muscle repair and renewal without the negative health effects of bad cholesterol. Fish and nuts are highest in good cholesterol, as fish such as salmon have high amounts of Omega-3 fatty acid needed for complex muscle growth, such as brain matter. Nuts provide antioxidants and enough protein to make up for the loss of meat.
Foods High In Vitamin A
Foods that lower cholesterol often provide other benefits. Vegetables with high vitamin A will not only increase eyesight but also lower blood pressure and aid digestion. Carrots, squash, and zucchini are packed with the vitamin A that the body needs for electrical transfer in the nervous system.
Fiber
Complex carbohydrates are not explicitly counted as what foods lower cholesterol, but specific fiber yielding diets will improve the balance of cholesterol throughout the digestive system. Brown rice and whole grain breads provide the complex carbs needed for energy; unlike white rice, pasta, or bread, they are not automatically stored for fat.
Foods that lower cholesterol are simple and tasty, but due to America’s love of red meat can be difficult to find. Most grocery stores, however, have a large selection of health foods while many restaurants are starting to cater to the diet conscious in order to help them maintain good health. All the foods in this list can be found at any major food store.
