11Oats and barley –
Oats have zero cholesterol and a lot of soluble fiber. So oatmeal makes for a very nutritious breakfast if you’re trying to lower your LDL. It is high in iron and vitamin B6. 150gm of it provides for almost 1/10th of your daily value of calcium and vitamin A. It’s best to opt for steel-cut oats (coarse oatmeal) since this type is the least processed, being the whole groats sliced into smaller pieces, and therefore high in natural goodness.
The recommended daily intake of triglyceride- and cholesterol-beating soluble fiber is supposed to be about 10gm ideally. Barley is another healthy whole grain you should consider in order to meet this stipulation. The highest amount of beta-glucan, or soluble fiber, is found in pearled barley which admittedly takes long to cook. However, you can still reap the benefits of the grain from flakes or flour made with it.
Garlic and other spices –
Garlic as a cholesterol lowering supplement is still being debated by researchers. But it is found to be effective for blood thinning (to prevent blood clots), controlling high blood pressure and diabetes. This undoubtedly contributes to healthier heart functioning. You can also spice up your food with turmeric, onion, ginger, cayenne pepper, clove, cinnamon, mustard, nutmeg and coriander, to manage your LDL/HDL ratio.
Beans and other legumes –
As always, when it comes to heart diseases, it’s wisest to consult your doctor first before planning a diet for yourself. If you’re just watching your LDL and triglyceride levels to stay healthy, then you should incorporate the cholesterol lowering foods we’ve noted above for the best results.
