Most people receive very vague diet advice when it comes to lowering cholesterol naturally. The 5 steps below go beyond typical “low-fat” advice and give practical steps to effectively lower cholesterol using the right foods.

1. Eat the Right High Fat Foods

Seems like everyone is trying to eat a low fat diet – especially if cholesterol is an issue. But, believe it or not, some high fat food can actually help lower cholesterol! Enjoying foods with the right kind of fat is a great step toward lowering cholesterol naturally. For example, raw walnuts are naturally high in omega-3 fats, which have been shown to be beneficial for cholesterol. Walnuts also contain cholesterol busting fiber and plant sterols. Other high fat nuts such as almonds, pecans and pine nuts can help, too!

*Warning*: Avoid nuts that are fried in oil. If soy, cottonseed, corn, or any other highly processed oil is included in the ingredients list, they were likely fried.

2. Find Foods That Help Remove Excess Cholesterol

The body is constantly at work to remove excess cholesterol by turning it into bile. Bile is useful and the body typically tries to reabsorb it to use later. Certain foods, like oats, can keep bile from being reabsorbed and aid in its removal. ß-glucans in oats bind to bile and cholesterol, helping to remove them from the body.

3. Find Foods That Help Flush Out Cholesterol

Did you know that certain foods can help flush out some dietary cholesterol? These foods attach to cholesterol from the diet and remove it before it can be absorbed. How? Soluble fiber binds to the cholesterol and carries it out. Most foods high in soluble fiber also bind to dietary saturated fat and help flush some of it out as well. Some of the best sources of soluble fiber are beans, oats and barley.

4. Find Hidden Saturated Fat

Dietary saturated fat is one of the main drivers of cholesterol production in the body. Eating less saturated fat is essential to lowering cholesterol naturally. Most people think red meat is the main source of saturated fat, but there are many other culprits that contribute to daily intake. One example is cheese.  Americans have quadrupled cheese consumption in the last 50 years. Cream sauces can be another surprising source of excess saturated fat. Other notable sources are pie crust, coffee drinks and movie theater popcorn topping.

5. Replace Known Sources of Saturated Fat

Decreasing saturated fat is important, but it can be hard to give up the decadent, creamy texture that fat gives to food. Thankfully, health breakthroughs have resulted in all natural fat replacers that mimic the creamy texture of fat. After years of research, the USDA created a fat replacer from oats called Nutrim®. Its patented processing releases the cholesterol lowering portion of oats, called ß-glucan, making it more available to the body. Nutrim also has unusually high viscosity, which is important to its ability to lower cholesterol. Nutrim is ideal for helping to lower cholesterol naturally because it can replaces saturated fat, makes ß-glucans readily available to the body, and has an unusually high viscosity.

Learn more about using Nutrim to replace fat in your favorite recipes-click here.

Learn More About how to Remove More Cholesterol with Nutrim®