Maintain Normal Cholesterol with a Proper Diet

There is plentiful of information on maintaining normal cholesterol and the foods that will cause it higher. To list the foods that do not increase cholesterol are especially fresh fruits and vegetables. . But did you know that there are a few foods that actually lower your cholesterol? If the cholesterol levels are a bit more, you wish to reduce it to normal cholesterol levels by using these foods.

Oatmeal, of course

It is a common knowledge that oatmeal and oat bran can lower cholesterol. Bad cholesterol levels are reduced by soluble fiber. Experts felt that it's because the fiber can kerb absorption of cholesterol. A good amount of soluble fiber is 5 to 10 grams per day. A 11/2 cup of oatmeal contains 3 grams.

Oatmeal can be eaten ay any other meals besides breakfast by adding it to baked products. Ireland provides many traditional recipes that contains oatmeal for any time of the day. When oatmeal becomes a bit dull, other types of soluble fiber will aid to maintain normal cholesterol.

Omega-3 fatty acids have to found to reduce level of triglycerides. For maintaining normal cholesterol, some nuts are rich in Omega-3 fatty acids and are tasty add on to a diet. About 1 - 11/2 oz per day would be sufficient. As they are rich in protein and fiber thus make them filling. Walnuts and almonds are good for reducing cholesterol. The FDA also accepts peanuts, hazelnuts, pecans and pistachios.

For a normal cholesterol diet, nuts with higher amount of fat are not recommended. They include Brazil nuts, macadamia nuts, cashews and some pine nuts. Fatty fish such as salmon, tuna, sardines, mackerel, herring and trout not only make a tasty addition for normal cholesterol but also contains Omega 3 fatty acids. Most fatty fish are cold water fish.

4 oz of salmon, halibut and cod contain 83%, 25% and 15% of the daily requirement of omega 3 respectively. 8 oz servings of fatty fish per week are enough to have close to normal cholesterol. Flaxseed, canola oil and omega 3 fortified eggs help too.

Due to similarity between plant sterols and stanols to cholesterol, they confuse the digestive tract and keep it from absorbing thus lower cholesterol. Plant sterols can not only be found in many vegetables, fruits, legumes, grains, nuts and seeds but also in some oil, salad dressing, milk, yoghurt, juice and also some snack bars. 2 grams of stanols or sterols daily can aid making high cholesterol to normal cholesterol.

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