Cholesterol lowering foods are good for the heart but not for people during rush hour.  Fast foods are primary culprits:  They are clearly not cholesterol lowering foods because of their high fat and oil content.  This explains why one-third of American adults have high blood cholesterol (according to Centers for Disease Control and Prevention) and could use cholesterol lowering foods to decrease their chances of developing obesity, diabetes and cardiovascular disorders.

Americans have alarming lipid profiles:  CDC Vital Signs Report released this year states that 71 million or 33.5% of adults aged 20 and older have high bad cholesterol levels.  Of those, 23 million have their cholesterol levels under control, using a combination of cholesterol lowering foods, medications and exercise.

Given these numbers, it is increasingly important to consume cholesterol lowering foods in adequate amounts in place of tasty but nutrient deficient processed foods.  Change can, of course, start at the table with these cholesterol lowering foods that are easy on the stomach and friendly with the heart.

Good Cholesterol Lowering Foods

• Oatmeal and oat bran.  These cholesterol lowering foods are packed with soluble fiber.  Soluble fiber binds with water, LDL and other toxins, flushing them out of the system and preventing bad cholesterol from being re-circulated into the bloodstream.
• Fish.  Mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut are cholesterol lowering foods that fill your protein needs without the attendant saturated fats found in red meats.  Further, oil extracted from these types of fish reduces levels of triglycerides which, along with LDL, increase total cholesterol found in the bloodstream.
• Apples.  One of the many cholesterol lowering foods, apples contain the flavonoid quercetin that prevents LDL from accumulating in the bloodstream.  This accumulation eventually hardens and constricts the arteries.
• Brown Rice.  Whole grains are excellent sources of cholesterol lowering foods, brown rice in particular.  Apart from its high fiber content, brown rice contains oil that lowers cholesterol.  It is also an excellent source of magnesium and vitamin B.
• Garlic.  Spices may not come first to mind as cholesterol lowering foods, but garlic has proven to be indispensable not only in the kitchen but also in the diet of hypertensive patients.  Allicin thins out blood (so it does not clot and block arteries) and also decreases levels of cholesterol.
• Cinnamon.  This is another tasty member of cholesterol lowering foods that not only reduces the total LDL levels, but also reduces blood sugar levels (in Type 2 diabetes) and triglycerides.
• Grapes.  The very same property that makes grapes mold-resistant is the same compound that makes it a delicious member of cholesterol lowering foods.  The flavonoids in grapes are responsible for lowering LDL and preventing clumping of platelets (resulting to clotting).
• Walnuts.  Walnuts are cholesterol lowering foods brimming with polyunsaturated fatty acids.  This type of fat boosts levels of high-density lipoprotein (HDL) or good cholesterol which is responsible for scooping up cholesterol from other parts of the body and transporting it back to the liver where it is removed.
• Soybeans and soy products.  Another member of cholesterol lowering foods, soy contains isoflavones that raise HDL levels.  Further, it is an excellent substitute for animal sources of protein with the added punch of soluble fiber.