Five Foods that Lower LDL Cholesterol
One of the ways to control cholesterol is by having a low LDL cholesterol level. Making dietary changes is a key player in helping to reduce the LDL levels. In this post I will be sharing with you 5 foods that can help lower LDL cholesterol.
Let’s Begin…
What Exactly Is LDL Cholesterol?
According to WebMD, cholesterol itself is not “all bad, it’s an essential fat the cells in your body needs.” However, there is great concern when the Low-Density Lipoprotein, known as LDL cholesterol becomes high. It is considered the “bad” cholesterol which causes a buildup of plaque in the arteries known as atherosclerosis. This can increase the risk of coronary artery disease (narrowing or blocking of the arteries), causing a heart attack or stroke.
Healthy Food Choices
One of the ways to help lower cholesterol is by eating the right foods. According to Harvard Medical School, there are many foods that are known to fight LDL.
Here are 5 Foods that Lower LDL Cholesterol:
Food #1: Oats
For many people, just starting the morning with a warm bowl of oatmeal for breakfast is a great way to begin the day. Health Benefits: Oats add a few grams of soluble fiber to your diet; even more when mixed with fruit such as berries or bananas.
Food #2: Beans
There are many delicious beans that you can eat on a daily basis, including black beans, navy, pinto, and more. Health Benefits: In addition to adding soluble fiber, beans take longer to digest, causing you to feel full longer which is key in helping with weight loss.
Food #3: Nuts
Most nuts – including walnuts, almonds, pecans, pistachios, and so many more – can help lower LDL. Health Benefits: Eating a few ounces a day slightly lowers LDL. In addition, nuts have other heart-protecting nutrients.
Food #4: Foods fortified with sterols and stenols
These are natural occurring substances that are found in vegetables, fruits, various grains, nuts, seeds and legumes. Health Benefits: They absorb cholesterol from foods. Because of their cholesterol lowering properties, we find many manufacturers adding them to foods and juices.
Food #5: Fatty Fish
When we think about fatty fish with cholesterol-lowering benefits, most people automatically think about salmon, which is an excellent choice in fighting cholesterol. Yet, there are other fish that help control LDL cholesterol as well, including Mackerel, Halibut, Lake Trout, Sardines and Albacore to name a few. Health Benefits: Eating these fish a few times a week in the place of meat, can help improve LDL by adding omega-3 fats in place of saturated fats found in meats, which helps to protect the heart.
In Conclusion
These are the 5 foods that help lower cholesterol. My favorites are nuts and fish (any kind). I absolutely love the taste of most nuts. In addition, I find that they are a very versatile and filling super food. They are also great to use in smoothies and meal replacement shakes.
Which of these is super food is your favorite? Remember, the final decision before making any dietary changes should only be done at the discretion of your doctor or medical professional.
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