5 Most Powerful Cholesterol-Lowering Foods

There are a lot of foods that are helpful when trying to get your cholesterol lower and improve your heart health, but the following five are particularly noteworthy.

Asian Mushrooms: Once upon a time, mushrooms were thought to be nutritionally worthless by many people in the United States. Today, more and more research suggests that this wonderful and tasty fruit of a fungus may be extremely beneficial. One of the most studied Asian mushrooms is the shiitake mushroom. Its reported benefits include anti-tumor, cholesterol-lowering, and virus-inhibiting effects. The cholesterol-lowering properties of the shiitake mushroom come from compounds that may inhibit cholesterol from being absorbed into the bloodstream.

Flax seeds: This seed is noted for its high alpha linolenic acid content which is a plant-derived Omega-3 fatty acid. Several studies suggest that using flax seeds to lower LDL cholesterol or the "bad" cholesterol is effective. In addition, eating flax seeds may help lower triglycerides and blood pressure too. Eat flax seeds in their ground form and store in a cool place like the refrigerator. The oil in flax seeds can go rancid quickly. The best way to insure freshness is to buy whole flax seeds, store them in the refrigerator and grind enough for a week at a time. A coffee grinder works well to grind the seeds.

Garlic: This delicious root that enhances the flavor of our meals may also help our hearts. Garlic contains an active compound called allicin that is believed to be responsible for garlic’s reported health-promoting properties like lowering cholesterol and blood pressure. Allicin is activated when exposed to the air, so it is best to crush or mince garlic on a cutting board and let it sit out for a few minutes prior to using it in a recipe. Be sure to eat garlic raw or lightly cooked. Cooking garlic too long or at too high a heat destroys the health-promoting compounds.

Blueberries: These delicious blue fruits contain lots of soluble fiber and antioxidants both of which are essential for heart health. Preliminary research on animals suggests that blueberries may in fact be able to protect the brain from stroke damage and the blood vessels in the heart from oxidative stress. In addition, blueberries may prevent cholesterol build-up along the artery walls. Add blueberries to your cereal, eat them with plain yogurt, or simply enjoy them by themselves.

Barley: This chewy, tasty whole grain contains a lot of soluble fiber. Soluble fiber helps lower LDL cholesterol by coating the intestinal walls so that cholesterol cannot be absorbed into the blood stream. Barley may also help to stabilize blood glucose levels and thereby be of benefit to diabetics who are at greater risk for heart disease than the general population.

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