Cholesterol Lowering Foods 'Functional' for your heart

For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.

However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy.
A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.

Natural foods

Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.

Consider increasing your intake of foods containing the following cholesterol-lowering components:

Soluble fiber
We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats

Soy
Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries where diets contain much more soy than in the United States — have significantly lower levels of heart disease . Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels.
A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.

Fish
Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids .In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.eating fish can reduce blood cholesterol levels.

Plant sterols
Foods containing plentiful plant sterols naturally occurring compounds found in certain plants and vegetable oils also may improve cholesterol levels. "

However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.

Eating healthy foods to reduce your cholesterol is a great idea and a good way to ensure a healthy life. However, your diet might not be the only factor contributing to your high cholesterol. Some factors can only be remedied with cholesterol reducing drugs that your doctor can give you a prescription for. While eating a low-cholesterol diet is a fabulous idea, prescription drugs will help increase your chances of lowering your cholesterol.