How to control chloestrol from food

If you're already eating plenty of the following foods that lower cholesterol naturally, keep up the good work! (Looking for natural remedies that really work? Prevention has smart answers—get a FREE trial + 12 FREE gifts.) But if your idea of eating well is to opt for the "buttered popcorn" instead of the "extra-buttered popcorn," consider adding these healthy eats to your diet today:



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1. Oats
If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Banish bland oats with this dessert-worthy ginergersnap oatmeal recipe.

2. Red wine
Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on lowering cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL. So go ahead and drink a glass for that lowering cholesterol benefit.

3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. (Here's everything you need to know about buying the healthiest fish possible.)


4. Nuts
If you're looking for that perfect snack food that lowers cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks. Or easily squeeze out 2 tablespoons from this organic peanut butter pouch to spread on sandwiches.