LDL cholesterol, which stands for low-density lipoproteins, is the bad type of cholesterol that leads to atherosclerotic plaque and increases the risk of developing heart diseases and stroke. The American Heart Association recommends that LDL cholesterol levels be below 100 mg/dL for optimal health, although specific targets should be discussed with your doctor. By including some key foods into your diet, you can help better control your blood cholesterol levels, especially LDL cholesterol.
Avocado
Avocados are rich in monounsaturated fatty acids, which have been proved to be able to lower bad LDL cholesterol levels, especially when these healthy fats replace harmful fats such as saturated and trans fats, according to the American Heart Association. Try adding a few slices of avocado on your salad, use guacamole as a spread on your sandwich or add avocado to make your next homemade smoothie creamier.
Olive Oil
Olive oil is one of the main ingredients in the Mediterranean diet, a heart-healthy diet recommended by the Mayo Clinic. Olive oil, in addition to canola oil, is a good monounsaturated fat-rich option that helps in reducing LDL levels. Use olive oil for cooking and dip your bread in olive oil to enjoy its tasty benefits.
Nuts
Although nuts are high in fats, they mostly contain healthy unsaturated fats that help to promote lower LDL cholesterol levels, according to the American Heart Association and the Mayo Clinic. Consume nuts in small amounts, due to their high calorie content, to keep your weight within the healthy range. Spread natural peanut butter on your whole grain toasts, add a few walnuts to your salad or snack on a handful of almonds.
Oats
Oatmeal, oat bran and whole oat flour are all whole grains and contain a type of soluble fiber, also known as beta-glucan, able to decrease LDL cholesterol, according to HealthCastle. Consuming the amount of soluble fiber found in a bowl of oatmeal every day can lower total cholesterol, including LDL cholesterol, by 8 percent to 23 percent. Enjoy oatmeal for breakfast, add oat bran to your yogurt and try baking with whole oat flour to increase your soluble fiber intake.
