A rule of thumb is that for every one percent reduction in your total cholesterol, you experience a two percent reduction in coronary heart disease risk!

Lowering your cholesterol might no longer be a question of what you eat, but of when and how often you eat. To add to your surprise, the more often you eat, the lower your cholesterol night be.

Researchers worldwide have discovered that total cholesterol and LDL cholesterol levels can be decreased with the increased number of small, frequent high fiber meals. But that doesn’t mean you start freaking out on more meals and snacks throughout the day. Instead, aim to eat smaller meals more frequently; stretch out your normal daily food intake over four or more meals instead of over two or three meals. Eating smaller, more frequent meals each day might translate to lower cholesterol levels and lower risk of heart disease.

The right breakfast menu could lead to lower
cholesterol levels

 If you are rushed in the morning and all you have time to eat is a bowl of cereal; you might be doing yourself a favor. Not by rushing- but by having a bowl of cereal especially if it contains one of two fibers recently shown to lower cholesterol i.e. soluble fiber like oats, oat bran, pectin( in apples), etc. If you are suffering from high cholesterol, there is an easy way to help lower your LDL levels and reduce your risk of coronary heart disease. Aim every day to eat good amount of soluble fiber which not only reduces your LDL cholesterol but also helps reduce another troublesome substance in your blood i.e. triglyceride levels. For the best possible results have cold cereal with low fat milk which might also lower your cholesterol even more.

Oat bran is helpful in lowering cholesterol

According to a recent study two to three ounces of oat bran added to the low fat diet everyday can reduce your cholesterol levels by 7-10 percent. The study demonstrates that the type of water soluble fiber i.e. beta-glucan found in oat cereals is effective in lowering cholesterol levels and the cholesterol lowering effect is probably most effective when the oat fiber is combined with a low fat diet. So the simplest way is to consult a professional and follow a safe and balanced low fat, high fiber diet to help lower your cholesterol levels.

Prunes: a new way to lower cholesterol

Further, research proves that prunes and many other sources of pectin like apples, carrots, grapefruit, cabbage, etc. are very effective in tools in fighting our war against cholesterol.

Filter your coffee in the cholesterol fight

You can remove all your doubts if you are worried about that morning cup of coffee jacking up your cholesterol levels! Studies show that using a simple filter paper when making your coffee can remove its cholesterol-raising effects.

A healthy lifestyle Cutting out some of the fat and cholesterol in your diet can reduce your blood cholesterol by as much as 15 percent which will cut your risk of heart disease by as much as 30 percent.

Follow these simple cooking tips to lower the amount of fat and cholesterol in your diet:

• Take the skin off your poultry before cooking and trim the fat off other stuff.
• Read labels on cream substitutes; sometimes they are made up of saturated fats.
• Cut down on the overall fat content –high fat meat products etc.
• Avoid junk foods; instead eat fruits, pretzels, air popped popcorn etc.
• Increase the amount of healthy fats in your diet.
• Make your own sauces and dressings using healthy oils.
• Cook and bake with oils that are high in unsaturated fats and low in saturated fats.
• Cut back on the amount of cholesterol in your diet.
• Eat less organ meat like liver, kidneys etc.
• Where possible use only egg white and try to avoid the egg yolk.
  Avoid fast foods and other retail baked goods.
• Eat more water-soluble fiber like fruits, legumes, and bran.