Oat Bran, Nuts and Omega-3 Fatty Acids in Diets
Using These Foods Can Help Lower Cholesterol Naturally
Sep 13, 2008
Tapping into our pantries, freezers and gardens can yield a wealth of everyday foods that not only taste great but can help lower cholesterol. These foods each have their own benefits and jobs. The basic dietary components for lowering cholesterol in diets are dietary soluble and insoluble fiber, certain nuts containing antioxidants and good monounsaturated fats, and fish rich in Omega-3 fatty acids.
Ways to Add Soluble and Insoluble Dietary Fiber
Adding oatmeal to recipes is an easy way to increase dietary fiber in the diet, the parts of the plant that the body can’t digest when eaten. The two types of fiber are insoluble and soluble and both should be incorporated in the diet. Insoluble fiber, while not a major aid in lowering cholesterol, helps with bowel function and comes from cauliflower, cabbage, and wheat bran. Soluble fiber is the type that helps in lowering cholesterol, and comes from barley, oatmeal, peas and citrus fruits.
Some tips when adding dietary fiber to a diet:
- Look at the labels at the market and choose those with high fiber content.
- Beware of packaged foods: some processed foods may have dietary fiber in them but are loaded with fats and sugars.
- Vegetables should be prepared fresh and with skins on when possible and appropriate.
- Replacing a part of all-purpose flour in recipes with ground up oatmeal when baking will also give a boost in fiber to pastries and desserts.
Low Fat Nuts
Adding nuts into a diet is a great way to help lower cholesterol. Certain nuts are high in monounsaturated fats, and loaded with fiber, vitamins and antioxidants. They are easy to add to recipes; a sprinkle of toasted nuts makes a great topping for salads and vegetables. Just be sure when eating them raw as a snack that they are not packaged with saturated fats, salt and extra sugar.
- Nuts to look for: walnuts, almonds, peanuts, pecans and hazelnut (filberts).
- Nuts to avoid: macadamia nuts, Brazil nuts and cashews.
Omega-3 and Fatty Fish
Fish is a great source of omega-3 fatty acids, a good fat for the body. This type of fatty acid can help lower triglycerides, reduce the rate of growth for atherosclerotic plaque, and help to lower blood pressure. The AHA recommendation is to eat this type fish at least two times a week. Fish in this category include salmon, albacore tuna, trout, sardines, herring, cod, and halibut.
When adding fish into the diet, look for recipes where fish is grilled, poached, baked and broiled rather than fried. Also, check with a doctor if adding a lot of fish to the diet as some varieties may have high amounts of mercury or PCBs and other toxins. Women who are pregnant or nursing may have a list from their doctor of fish to avoid during pregnancy and time of nursing.
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