Foods That Contain These Nutrients
Almonds have monounsaturated fatty acids, vitamin E, and flavonoids in both the meat of the nut and the skin for fighting high cholesterol. Avocados contain monounsaturated fatty acids that are especially effective at lowering LDL cholesterol and in some cases raising HDL cholesterol (the good cholesterol). Barley and oat bran are high in soluble fiber, and according to the U.S. Department of Agriculture, blueberries contain a special antioxidant called pterostilbene associated with lower LDL cholesterol.
Tips for Incorporating These Foods
Almonds and blueberries make one of the best snacks around. They are easy to transport and packed with nutrition. They also make great toppers for cereals and salads. Barley and oat bran are two grains delicious as a hot breakfast cereal, and barley is a good base for cold grain salads. Avocados can be added to smoothies, sandwiches, and salads to boost nutrition and create a creamy texture and buttery flavor.
Omega-3 fatty acids are also good for lowering cholesterol. Omega-3s stop triglycerides from converting excess calories into fat by reducing the number of triglycerides. You can find omega-3 fatty acids in salmon, tuna, trout, flaxseeds, walnuts, beans, and olive oil. Be careful how you prepare these foods, though, because frying often damages the omega-3s and reduces their benefits.