LDL, or low-density lipoprotein, is a primary transporter of cholesterol through the blood to your body's cells. Certain levels of cholesterol are essential to maintain proper cell function, particularly the cell membrane. However, when too much LDL-cholesterol is circulating in the blood, your cells are not able to absorb the cholesterol fast enough. As a result, excess LDL-cholesterol remains in the bloodstream where it is oxidized by your body. Oxidized LDL-cholesterol can become trapped in your blood vessels, which may lead to fatty plaque build-up and cardiovascular disease. However, according to a study published in the "Journal of the American Medical Association," eating a range of cholesterol-lowering foods may be as effective as taking prescribed statins.
Oatmeal and Apples
The soluble fiber found in oatmeal and apples have been shown to lower your LDL-cholesterol in two ways. First, soluble fiber creates a water-soluble gel in your digestive tract which binds to cholesterol-containing bile acids. These bile acids are then prevented from being absorbed into the body. Second, bacteria in your digestive tract convert soluble fiber into short chain fatty acids, or SCFAs, which signals your liver to create less cholesterol. A number of other grains, fruits and vegetables have soluble fiber such as barley, pears, berries, broccoli and carrots.
Salmon
Certain fatty fish, like salmon, herring and sardines, contain significant amounts of omega-3 fatty acids. According to Dr. Covington at the University of Maryland, this particular type of fatty acid has been shown to have anti-clotting and anti-inflammatory properties, which helps prevent LDL-cholesterol oxidation and fatty plaque build-up in your blood vessels. Other good sources of omega-3 fatty acids include certain vegetable oils: canola, flaxseed, soybean and walnut.
Nuts
Almonds, walnuts, pecans and even peanuts have significant levels of plant sterols and stanols which have been shown to reduce cholesterol absorption from the digestive tract. Vegetable-based plant sterols and stanols have a similar biological composition to animal-based cholesterol. So when cholesterol-containing foods are consumed with sterols or stanol-containing foods, they compete for the same absorption mechanism. This competition reduces the total amount of cholesterol absorbed by your body.
Beans
Beans, including soy and other legumes, have a combination of properties that promote lower LDL-cholesterol levels. First, beans are a good source of cholesterol-lowering soluble fiber and plant sterols. In addition, beans are an excellent source of vegetable protein, which has been found to reduce LDL-cholesterol levels when it replaces animal-based protein at some meals.
Grapes
Grapes contain a compound called flavonoids, which have been found to lower your LDL-cholesterol levels through their anti-oxidant and anti-inflammatory properties. Flavonoids are part of a larger classification of healthy fruit and vegetable-based compounds called polyphenols. As an anti-oxidant and anti-inflammatory agent, flavonoids help prevent the oxidation of excess LDL-cholesterol in the bloodstream and fight the build-up of fatty acid plaques in blood vessels. The best way to ensure you are getting a wide array of flavonoids and polyphenols is to eat a range of colorful fruits and vegetables.
References
- Journal of the American Medical Association: Effects of a Dietary Portfolio of Cholesterol Lowering Foods vs. Lovastatin on Serum Lipids and C-Reactive Protein
- American Family Physician Journal: Omega-3 Fatty Acids
- Proceedings of the Mayo Clinic: Efficacy and Safety of Plant Stanols and Sterols in the Management of Blood Cholesterol Levels
- Oregon State University: Antioxidant Activities of Flavonoids
