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High cholesterol affects millions of Americans and contributes to decreased heart health—including increasing the risk of heart attacks and strokes. Fortunately, there are many foods you can add to your diet that help to lower “bad,” or LDL, cholesterol levels. Lexington Family Physicians, in Lexington, NC, suggest the following list of cholesterol-fighting foods.

Top Foods to Lower Cholesterol

1. Salmon & Oily Fish

Fatty fish are tasty options for optimal heart health. They contain Omega-3 oils, which decrease triglyceride levels, help to keep heart rhythms normal, and give the body LDL-lowering omega-3 fats. Replace meat with fish twice a week to feel a difference.  

2. Oats & Whole Grains

Oats are tasty, easy to integrate into your diet, and contain a valuable soluble fiber that binds to cholesterol and helps remove it from the body. Other whole grains, such as barley, are also great sources of soluble fiber. Current dietary recommendations suggest 5 to 10 grams of soluble fiber per day.

3. Nutsnuts-for-heart-health

Nuts are great for heart health, with their omega-3s and polyunsaturated fats. Servings of 2 oz. per day help lower LDL cholesterol. The most beneficial nuts are macadamias, cashews, and almonds. Eating the nuts straight from the shell is the best way to consume them, or choose raw, unsalted nuts for the best quality and nutrition.

4. Avocado

These fruits contain 20 vitamins and minerals and are super health-boosters. They are full of healthy fats and have plant sterols—naturally occurring substances that prevent the body’s absorption of cholesterol. Avocados are delicious and easy to add to dips, sandwiches, or smoothies.

5. Beans

Beans have plenty of soluble fiber, which binds to and removes LDL cholesterol from the body. Beans are also a great replacement for high cholesterol meat. They are nutrient-dense and help with a variety of health concerns, like diabetes, cancer, and fatty liver. Because of the increased time needed to digest them, they can also keep you feeling full and hungry longer, which may help with weight loss goals. Soak and cook dry beans at home for optimal nutrition.

Lowering LDL cholesterol is important for heart health. Lexington Family Physicians is a full-service family medicine clinic focused on keeping you in the best health possible. In addition to their nutritional advice, they offer gynecological care, dermatology services, sports injury therapy, and treatment for nervous disorders. Call (336) 249-3329 to make an appointment or go to their website to view a full list of conditions they treat. 

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