The 6 Best Foods to Lower LDL Cholesterol
One of the many benefits of healthy eating and a balanced diet is that it should lower your levels of bad cholesterol. Bad cholesterol (LDL) is a low density lipoprotein that can clog arteries by accumulating plaque on the blood vessel walls, increasing the risk of coronary heart disease. It is essential to change your daily diet if you have high cholesterol and try to eat foods that help lower it and keep it under control. Read this OneHowTo article and discover the best foods to eat to lower your cholesterol.
Steps to follow:
Foods rich in omega 3 and omega 6 are perfect for reducing cholesterol levels in the blood. Among other things, they help to increase arterial vasodilation (the widening of the arteries), protect the body against cardiovascular disease and also reduce triglycerides.
The body cannot produce these beneficial fatty acids by itself, so it is essential to consume foods rich in omega oils at least two or three times a week. Oily fish such as tuna, salmon, cod, herring, trout or mackerel are foods with large doses of these nutrients.
Because they contain soluble fiber, legumes such as lentils, chickpeas or beans are good foods to reduce bad cholesterol. This is because they encourage the metabolising of cholesterol and thus reduce the risk of it accumulating on the walls of arteries. Of course, it is important that you prepare these foods in a healthy way and avoid pairing with other foods rich in fat, as these are harmful to patients with high cholesterol.
Among the beneficial foods to lower cholesterol are vegetable oils such as wheat germ, sesame and of course olive oil, which stands out above the rest. This undisputed star of the Mediterranean diet is rich in oleic acid, phytosterols and vitamin E, which are essential for keeping your heart healthy and lowering bad cholesterol without affecting the good cholesterol in your body. These oils are ideal to add to your salads and roasted or grilled vegetables. Just add a teaspoon but not too much.
Eating a moderate portion of dried fruits a day is an incredible way to benefit your heart health and lower levels of blood cholesterol. Their fatty acids are polyunsaturated, and nuts are especially ideal for preventing heart disease and problems affecting the arteries. You can take a small handful a day or include them in your light salads or pasta or rice.
If you suffer from high cholesterol or excess cholesterol in your diet, don't miss the vitamins and nutrients provided by some fruits and vegetables. Both food groups provide a significant amount of antioxidants and good fibre for lowering cholesterol. Here are the most effective foods:
- Fruit to lower cholesterol: Apple, kiwi, citrus (orange, lemon, grapefruit, tangerine), grapes, pomegranate.
- Vegetables to lower cholesterol: Eggplant, lettuce, broccoli, Brussels sprouts, cauliflower.
You can also benefit from combining the properties of these foods together and preparing a juice to lower cholesterol.
Eat healthy whole grains like oats to increase your intake of soluble fiber, as this promotes the reduction of high cholesterol and is much healthier in general. It helps improve intestinal transit and decreases absorption of fat and sugar in the blood.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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