13. Oats
A bowl of oatmeal for breakfast is a satisfying way to start the day. Oatmeal is rich in soluble fiber, which reduces LDL cholesterol and is associated with a reduced risk of heart disease. Mix in a handful of raspberries and some unsalted nuts (toast them gently for more flavor) and you’re ready to face the day with a smile.
Tip:Steel-cut, rolled or quick-cooking oats are nutritionally equivalent. Instant oats, however, are often spiked with sugary flavorings and may raise blood sugar quickly; if you have diabetes, opt for one of the others.
Foods to Avoid to Lower Cholesterol
Foods high in saturated fat pose a double-whammy —they raise LDL cholesterol levels andpromote weight gain, according to Harvard Health Publishing. So pass up these foods for the sake of healthy arteries and a svelte body:
- Deep-fried foods like onion rings, mozzarella sticks and chicken wings are among the worst when it comes to cholesterol. Frying increases the calorie count of foods.
- Hot dogs, sausages and bacon use the fattiest cuts of red meat.
- Commercial baked goods such as cookies, cakes and pastries are usually made with large quantities of butter and shortening.
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Nissa Simon is a health writer and editor whose articles have appeared inReader’s Digest, Newsweek, The New York Times, Time, Vogueand other national publications.
