Good eating strategies.
Cholesterol levels don’t always depend on the actual amount of cholesterol taken in. Certain foods tend to either raise or lower good or bad cholesterol levels because of the way the body reacts to them.
Nuts like walnuts and almonds and fish like salmon, mackerel, lake trout, herring, halibut, albacore tuna, and sardines have Omega-3 fatty acids which help to raise levels of HDL (good) cholesterol. Just make sure the nuts aren’t salted, coated with sugar, or soaked in oil. Bake or broil rather than fry the fish.
Oat products like oatmeal are reputed to lower levels of LDL (bad) cholesterol. This is because of their fiber content. The same with grains like barley. Just watch what you put on top of the hot cereal; a splash of whole milk ruins the effect. Cook up the grains from scratch instead of resorting to instant portions in packages.
Some other foods that tend to lower bad cholesterol are avocados, high fiber legumes like lentils, black-eyed peas, kidney beans, lima beans and navy beans, pears, edamame, and tomatoes. Add both green and black tea to this beneficial list.
Olive oil not only reduces bad cholesterol, it replaces other oils that can be downright unhealthy. The expensive “extra-virgin” variety of olive oil has a higher level of the antioxidants that reduce LDL cholesterol than does regular olive oil. With any fat or oil, however, purchase in small amounts, since fats become rancid relatively quickly.