10 best foods to help fight high cholesterol

Close to 107 million American adults have cholesterol levels of 200 mg / dL or higher, a level that the American Heart Association says increases the risk of heart disease and stroke. At least 12 million of these people are taking statins to lower cholesterol levels, but there are more natural options out there.

According to the American Heart Association, "You can reduce blood cholesterol by eating healthy foods, weight loss and exercise if necessary." The following is a list of the most powerful foods to add to your diet if you want to fight high cholesterol levels and drive down with your diet as a primary tool.

1. Shitake mushrooms

The active component in shitake mushrooms - eritadenine - has been found to lower cholesterol levels in animal studies. The most eritadenine animals received, the most cholesterol levels fall.

2. Walnuts

A study in the April 2004 issue of Circulation found that when walnuts were substituted for about one third of the calories supplied by olives and other monounsaturated fats in the Mediterranean diet, total cholesterol and LDL (bad) cholesterol were reduced. Walnuts contain the beneficial omega-3 fatty acids, which are known to be excellent for the heart.

3. Soy cooked

A new study has found that eating two servings of soy protein a day can lower cholesterol up to 9 percent - but it must be uncooked to have benefit. "Soy protein increases the activity of low density lipoprotein receptors primarily on the liver that clears from the body. Eating soy protein increases the activity of these enzymes that break down cholesterol," said the 'study author James Anderson, a scientist at the University of Kentucky in Lexington.

Good sources of soy nuts or edamame would be soy. "Soy-muffins, fortified cereals or nutritional bars in which the soy protein was baked at high temperatures do not provide the benefit," Anderson said.

4. Blueberries

Researchers from the United States Department of Agriculture have identified an antioxidant in blueberries called pterostilbene (it's similar to resveratrol, the antioxidant found in grapes and red wine). This compound has effectively lowered cholesterol levels in animal studies.

5. Salmon

This fish is a particularly good source of omega-3 fatty acids, which are known to lower LDL cholesterol while raising the good (HDL) kind.

6. Garlic

Numerous studies have shown that eating garlic regularly reduces LDL and increases HDL levels.

7. Avocado

Avocados are rich in oleic acid, a monounsaturated fat known to help reduce cholesterol. In fact, one study found that people with moderately elevated cholesterol levels who ate a diet high in avocados for one week had significant decreases in levels of total cholesterol and LDL and a 11 percent increase in good HDL cholesterol.

8. Bean blacks

Blacks beans and other legumes are rich in dietary fiber, which is an excellent cholesterol fighter.

9. Apples

Rich in both pectin and fiber, along with powerful antioxidants, including quercetin, catechin, phloridzin and chlorogenic acid, apples help lower bad cholesterol while raising the good kind.

10. Dark green, leafy vegetables

According to the National Heart, Lung, and Blood Institute Family Heart Study, participants who ate four or more servings of fruits and vegetables a day had significantly lower levels of LDL cholesterol than those who ate fewer servings. Among the vegetables are the most powerful dark green, the green variety, such as spinach, kale, cabbage and beets.

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