The full name of LDL cholesterol is ‘Low-Density Lipoprotein‘. This is bad cholesterol because it becomes part of the plaque in the body, the stuff that can stop or clog the arteries and can increase the possibility of heart attack and strokes.
Healthy foods and exercise can cut your LDL levels. Eat less food that contains cholesterol, saturated fats, and simple carbohydrates. (Simple carbs include foods such as sugar, rice, and white bread). If you include high fiber foods in your diet, you can reduce your number further.
There are some foods to eat to lower LDL cholesterol naturally:
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol or “bad” cholesterol. Soluble fiber is also found in foods such as sprouts, kidney beans, apples, oranges, and all whole grains that belongs to the legumes family.
Soluble fiber can reduce the absorption of bad cholesterol in your bloodstream. In a day, 5 to 10 grams or more soluble fiber reduces your LDL cholesterol.
A serving of breakfast as oatmeal provides 4 to 5 grams of fiber. If you eat fruits such as berries or banana, you can increase fiber content in your oatmeal which will help you to lower LDL cholesterol naturally.
Avocados is a powerful source of nutrients as well as monounsaturated fats and fibers. Research suggests that by including avocado in a healthy diet, LDL cholesterol levels can be better in those people who are overweight or obese.
Avocados are the best foods that can be replaced by saturated fat to monounsaturated fat which definitely helps to reduce LDL cholesterol.
Walnuts and almonds are other nutrients dense foods that are rich in omega-3 fatty acids and polyunsaturated fats.
Almonds and walnuts are particularly rich in L-arginine, an amino acid that helps in making your body nitric oxide that helps regulate blood pressure which also lowers the risk of heart diseases.
Tofu and soy milk were known as a powerful way of reducing cholesterol by eating soybean or soy food items. The analysis shows that the effect of soy that by consuming 25 grams of soy protein in one day, LDL cholesterol may be reduced by 4% to 7%.
Fatty fish have high levels of omega-3 fatty acids, which can reduce your triglycerides (a type of fat that is found in the blood) as well as reduce your blood pressure and blood clots.
Fatty fishes with a high level of omega-3 fatty acids are:
Omega-3 fatty acids enhance heart health by increasing the “good” HDL cholesterol and reducing the risk of cardiovascular diseases and stroke.
The most healthful ways of fish cooking are steam or stew. In fact, fried fish can increase the risk of cholesterol, heart disease, and stroke.
Vegetables are an important part of a healthy diet that is rich in fiber, antioxidants and are low in calories.
Some vegetables are especially high in pectin which includes eggplant, okra, potatoes, tomatoes, and carrots.
Vegetables such as spinach, broccoli, kale, and coriander can help to reduce LDL cholesterol naturally by binding to the bile acids in the digestive tract and extracting it out of the body.
Olive oil is a rich source of monounsaturated fat and polyphenols, which increases “good” HDL and reduces “bad” LDL cholesterol.
Olive oil is also a great heart-healthy substitute for other oils that lower the risk of cardiovascular diseases and strokes.
Why you should eat these foods?
There is always a major risk for heart attacks and stroke when you have high cholesterol levels.
But there’s always a solution to any problems, the same way there are foods to lower LDL cholesterol naturally which you can include it in your healthy diet.