Cholesterol is a necessary substance in the body, needed for cells to function properly. However, when our cholesterol levels become too high, it can lead to serious problems such as hardening of the arteries and heart disease. The type of cholesterol that we need to keep in check is LDL (low density lipoprotein), also referred to as "bad" cholesterol. To lower LDL levels naturally, try adding some of the following foods to your daily diet.
Fiber Foods
Foods that are high in fiber are beneficial to the digestive system, as well as the cardiovascular system. The December 2008 issue of "Current Atherosclerosis Reports" published a report from the Department of Epidemiology, Tulane University School of Public Health and Tropical Medicine in New Orleans. This report states that dietary fiber is so effective at lowering LDL (bad) cholesterol levels that it can be recommended as having a role in protecting one from heart disease. The American Heart Association claims that adding fiber to a low saturated and trans fat diet decreases cholesterol levels further than following a low fat diet alone will. Excellent fiber food choices to add to your diet to lower cholesterol are oats and oatmeal, wheat (as long as you do not have celiac disease), rye, barley, rice, beans, peas, strawberries, apples, citrus fruit, carrots, beets, cabbage, turnips, brussel sprouts, cauliflower and broccoli.
Fatty Fish
When trying to lower LDL cholesterol levels, the last thing you often think of eating is anything with the word "fatty" in front of it. However, the University of Maryland Medical Center reports that fatty fish are high in omega-3 fatty acids, which are beneficial to the body for a number of reasons, from reducing inflammation to lowering your risk of developing cancer and arthritis. These fatty acids also help lower cholesterol levels. The National Institutes of Health report a study out of Finland in April, 2009, that states that when subjects ate a meal that contained fatty fish, four times per week for eight weeks, they saw a significant drop in their lipid (cholesterol) levels, including LDL. Consequently, another group in the study ate lean fish, as opposed to fatty fish, for eight weeks and saw a rise in their overall cholesterol and triglyceride levels. (Types of lean fish are haddock, cod, grouper, hake and English sole.) Therefore, if you want to add fish to your menu to help reduce your LDL levels, make it fatty fish. Recommended fatty fish are albacore tuna, sardines, salmon, lake trout, herring and mackerel.
Red Grapes
Red grapes contain several plant compounds that are beneficial to health, including resveratrol and phenolic acids. Resveratrol has the ability to reduce inflammation in the body, as well as protect it from cancer. According to a study published in the December 2008 issue of "Nutrition Research" red grapes and red grape products, such as wine and juice, help lower LDL cholesterol by slowing the absorption of cholesterol by as much as 66 percent. This slower absorption helps lower LDL cholesterol levels, which helps prevent heart disease.
Nuts
Nuts have a lowering effect on LDL cholesterol as well, with walnuts being especially beneficial. The July 2009 issue of the "American Journal of Clinical Nutrition" reports that after a four to 24 week study with subjects adding walnuts to their diet, LDL cholesterol levels were significantly reduced, yet at the same time, levels of HDL (good) cholesterol were not affected. The results lasted as long as walnuts were included in the diet. Those who have an aversion to fish can try walnuts which are also high in omega-3 fatty acids and have fiber.
