Foods To Lower LDL (‘Bad’) Cholesterol.
Lack of exercise and high cholesterol levels are the two major causes of heart disease. Different foods and their nutrients lower cholesterol in various ways. Some soluble fiber and polyunsaturated fats bind to cholesterol. However, its precursors in the digestive system and drag them out of the body before they get into circulation. Some, like plant sterols and stanols, block the body from absorbing cholesterol in food.
Here are 10 useful foods that lower LDL (BAD) cholesterol levels.
Table of Contents
Fatty Fish
Eating fish two or three times a week can lower your LDL level in mainly two ways:
- By replacing meat, which has LDL-boosting saturated fats, and
- By delivering LDL-lowering omega-3 fats.
Omega-3s decrease triglycerides in the bloodstream and also guard the heart by helping check the onset of abnormal heart rhythms.
Oily Fish
Oily fish can help lower bad cholesterol levels by reducing inflammation in the coronary arteries and preventing the formation of blood clots. Research has shown that eating just one three-ounce serving of oily fish per week can lead to lower.
Apples, Grapes, Strawberries, Citrus Fruits
These fruits are rich in pectin. They are also a type of soluble fiber that lowers LDL.
Fiber Supplements
Supplements also offer the least attractive way to get soluble fiber. Two teaspoons of psyllium a day, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.
Kale
Kale is a good source of fiber and many other nutrients. One cup of boiled kale contains 4.8 g of fiber.
Kale is also rich in antioxidants, which are good for the heart and help reduce blood fat levels, blood pressure, and inflammation.
Foods fortified with sterols and stanols
Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Today most companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They are also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL (low-density lipoprotein) cholesterol by about 10%.
Avocado
Avocados are rich in heart-healthy nutrients. In a 2015 study, researchers found that eating one avocado a day as part of a moderate-fat, cholesterol-lowering diet can improve cardiovascular disease risk. Specifically, the study concluded that eating avocados lowers LDL cholesterol levels while not lowering HDL cholesterol levels.
Lentils
Lentils are rich in fiber. It contains 3.3 g per 100-g portion. The fiber of Lentils can prevent the body from absorbing cholesterol into the bloodstream.
A study in 2015 that incorporated 39 participants who had type 2 diabetes and were overweight confirmed the positive effects of eating lentils on cholesterol levels. After eating lentil sprouts for 8 weeks of 60g per day, HDL levels improved, and LDL and triglyceride levels decreased.
Garlic
People can use garlic in a variety of dishes, and it has many health benefits. For instance, researchers have found that garlic can help regulate serum cholesterol levels. And another research determined that garlic can also help lessen blood pressure.
Extra virgin olive oil
Extra virgin olive oil is a main component of the heart-healthy Mediterranean diet. It can be used for cooking and in salad dressings, and it also contains monounsaturated fat that can help reduce LDL levels.
In addition, extra virgin olive oil has antioxidant and anti-inflammatory properties that can be very helpful to cardiovascular health.
Related: The High Cholesterol Foods You Need To Avoid
Conclusion
A perfect diet plays an important role in how healthy their cholesterol levels are. Eating foods that keep cholesterol within a healthy range can help prevent health issues, including a heart attack or stroke. Hope this article regarding Foods To Lower LDL will help to make your perfect diet.