Cholesterol-lowering foodsEating certain foods can actually help lower your
Cholesterol. Soluble fiber In addition to providing
vitamins and nutrients that you need, some fruits, vegetables, and grains are good sources of soluble fiber. Five to 10 grams of soluble fiber may be able to help lower your "bad"
cholesterol (LDL) up to 5%. Good sources of soluble fiber include oats, certain fruits (such as oranges and pears), certain vegetables (such as Brussels sprouts and carrots), and dried peas and beans. One apple or a half of a cup of oatmeal contains 1 gram of soluble fiber. Plant stanols and sterols Corn, wheat, pine-tree oils, and soybeans contain substances called stanols and sterols, which have been shown to work with your body to help lower cholesterol levels. Today, some margarine products contain stanols and sterols. Soy protein Early studies show that soy protein foods (tofu, soybeans, soy milk) may help lower your tota cholesterol and bad cholesterol (LDL) levels when you use them to replace the foods in your diet that are high in
saturated fat. Omega-3 fatty acids While more research is needed, foods high in omega-3 fatty acids (tuna, mackerel, salmon, soybeans, canola oil, and walnuts) may offer added protection against heart disease. CRESTOR has not been shown to prevent heart attacks, heart disease, or strokes. How to read food labelsFood labels may seem confusing at first, but remember this: they are all set up in the same way. Read more below about seven important numbers from a typical food label and what they mean for you. Serving size : All the information on the label is based on one serving of the food. Even a small package may contain several servings. Calories: Your daily intake of calories should be just enough to help maintain a desirable weight and avoid weight gain. On average, women consume about 1,800 calories a day and men consume about 2,500 calories a day. Total fat: Try to keep your daily intake of total fat to less than 30% of your calories. That's an average of about 3 grams of fat for every 100 calories. Saturated fat: Remember that less than 7% of the calories from your entire diet should come from saturated fat. That is about 7 grams, or 70 calories of saturated fat, for every 1,000 calories you consume — because 1 gram of fat equals 9 calories. Trans fat: By Jan. 1, 2006, all food labels must also list the amount of trans fat, which—like saturated fat—has also been shown to increase LDL (bad) cholesterol. Trans fat is common in vegetable shortening, snack foods, and commercial baked goods such as cookies and crackers. Cholesterol: For a healthy diet, try to keep the amount of cholesterol in the foods you eat under 200 milligrams per day. Soluble fiber: Try to eat 5 to 10 grams of soluble fiber each day. To calculate how much soluble fiber you eat, multiply the number of servings of soluble fiber by the number of grams in each serving.