Having elevated low-density lipoprotein (LDL) or "bad" cholesterol levels is an independent, significant risk factor for developing coronary artery disease (CAD). Your body makes cholesterol but you also obtain it through diet when you eat animal products. Elevated LDL cholesterol levels (above 130 mg/dl) encourage fatty plaque to build up in arteries, which, in turn, slows blood flow, increasing the risk of heart attack and stroke. Certain foods are beneficial for lowering LDL cholesterol levels.
Eat Soluble Fiber-Rich Foods
Consuming foods rich in dietary fiber, found only in plant foods, lowers LDL cholesterol levels. There are two types of dietary fiber--insoluble and soluble. Insoluble fiber or roughage alleviates constipation and increases transit time of food and waste through the digestive system. Soluble fiber expands in the digestive system, forming a protective gel (or gummy-substance) that delays the absorption of sugar (glucose) in the bloodstream and helps "trap" cholesterol, eliminating it from the system. At least 1/3 of the fiber you consume daily should be soluble. Foods that provide the most soluble fiber per serving include all types of beans and legumes, oats and oat bran, many ready-to-eat breakfast cereals, unpeeled produce (apples, carrots, potatoes, mangoes, and pears), dried fruits and vegetables, especially artichokes, broccoli, Brussels sprouts, parsnips, sweet potatoes and turnips.
Consume Foods Rich in Healthy Fats
Consume poly- and mono- unsaturated fats in moderation. A moderate intake of polyunsaturated fats, found in safflower oil, soybeans, and sunflower seeds, and monounsaturated fats, found in extra-virgin olive oil, olives and avocados, helps lower LDL cholesterol. The omega-3 fatty acids are actually a polyunsaturated fat. They are particularly beneficial because they thin blood platelets and discourage fat deposits from adhering to artery walls as plaque. The richest sources of omega-3 fatty acids (and the most potent) are fatty fish, such as salmon, mackerel, sardines, tuna, halibut and trout. Vegan sources of omega-3 fatty acids (less potent) include flaxseeds and flax oil, canola oil and walnuts.
Other Beneficial Foods
Citrus fruits, such as oranges, are beneficial for lowering cholesterol because they are rich in a class of phytonutrients (plant chemicals that act as powerful antioxidants and offer disease-fighting properties) called flavanones. The specific flavanone found in citrus fruits is hesperidin (concentrated in the pith and peel of oranges, tangerines, lemons and grapefruits). Hesperidin helps lower LDL cholesterol levels. Garlic and onions are beneficial because they contain another class of phytonutrients, known as allylic sulfides. This class of phytonutrients not only lowers LDL cholesterol and triglycerides (blood fat) but increases good high-density lipoprotein (HDL) cholesterol levels. Chopping or crushing the vegetable releases the phytonutrients. Soy foods, such as soybeans, may decrease LDL cholesterol. Soybeans are rich in dietary fiber, provide omega-3 fatty acids and have nutrients which contribute to their cholesterol-lowering properties. Tofu, textured vegetable protein (TVP), and soynuts are other examples of soy foods.
References
- Journal of Food Composition and Analysis; Individual Sugars, Soluble and Insoluble Dietary Fiber; Betty Li, Karen Andrews and Pamela Pehrsson; May 2002.
- Australian Family Physician; Dietary Intervention to Lower Serum Cholesterol; P. Clifton, D. Colquhoun, C. Hewat, P. Jones, et al.; June 2009.
- Journal of Nutrition; Including Garlic in the Diet May Help Lower Blood Glucose, Cholesterol and Triglycerides; M. Thomson, K.K. Al-Qattan, T. Bordia and M. Ali; March 2006.
