Your body contains two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). HDL is considered the healthy type of cholesterol that does not pose a threat to your health. LDL cholesterol, on the other hand, is the type that coats the linings of your arteries and can create partial or complete blockages in the heart, resulting in a heart attack. It is important that LDL cholesterol levels are monitored and kept at healthy levels, and there are a few foods you can eat to combat LDL.
Oatmeal
Oatmeal, along with oat bran is touted by the Mayo Clinic as one of the best types of food you can consume to try and lower your body's LDL level. Oatmeal's benefit is due to its high content of soluble fiber, which helps clean your body of LDL cholesterol. Other good sources of soluble fiber include apples, pears, barley, kidney beans and prunes. Only 5 to 10 grams of soluble fiber is needed each day to lower your LDL cholesterol. Six grams is found in 1.5-cup of cooked oatmeal.
Fish
While many meats can raise your cholesterol, fish can actually lower LDL cholesterol due to its high omega-3 content. Omega-3 is a fatty acid found in fish oil that improves heart health, lowers blood pressure and reduces the risk of blood clots and fatal heart attacks. The Mayo Clinic recommends consuming two servings of fish each week. Good sources of omega-3 include mackerel, herring, lake trout, sardines, tuna, salmon and halibut. The healthiest ways to cook fish are baking and grilling.
Nuts
Nuts contain three chemicals that can help reduce cholesterol levels in the blood: polyunsaturated fatty acids, plant sterols and stanols. Sterols and stanols are found in many types of nuts and work in the same way as one another--both compete with cholesterol to line the walls of the small intestine, thereby limiting cholesterol's access. According to Today Health, sterols and stanols can reduce the cholesterol absorbed through the small intestine by as much as 50 percent. This can help reduce your body's LDL levels by 5 to 14 percent.
Just 1.5 oz. of walnuts, almonds or other nuts can be enough to provide polyunsaturated fats to your body, thereby lowering your blood's cholesterol levels, as well as your risk of heart disease.
