LDL, also known as low-density lipoprotein, or "bad" cholesterol, plays a major role the health of the body. If too much of it flows through the bloodstream, it can gather along the arterial walls, causing them to narrow and lead to a heart attack or stroke. You should consume foods that will help lower your LDL level every day.
Citrus Fruits
Citrus fruits contain flavonoids, which are compounds within the fruit that offer health benefits. One such flavonoid, called nobiletin, found in tangerines has been found in a study published in the January, 2005 issue of "Atherosclerosis" to protect against heart disease by lowering levels of cholesterol in the blood, and preventing formed cholesterol from attaching to the arterial walls. Nobiletin is just one of many citrus flavonois with benefits to LDL cholesterol. Another study, published in "Alternative Therapies in Health and Medicine" shows that daily consumption of citrus flavonoids, for 12 weeks, significantly reduced LDL cholesterol by 19 to 27 percent. Citrus fruits include oranges, tangerines, clementines, minneolas, kumquats, grapefruit, red grapefruit, limes, lemons, mandarins and pummelos.
Soluble Fiber Foods
Soluble fiber is the type of fiber that turns to a gel type substance when mixed with liquid. For example, if you let oatmeal sit too long, it becomes very thick and sticky. Foods high in soluble fiber are particularly effective at lowering LDL cholesterol levels. A report from the University of Virginia Health System states that when soluble fiber meets up with bile, which is made from cholesterol, it binds with it and helps remove the cholesterol from the body. Soluble fiber also prevents cholesterol from being absorbed in the digestive tract. Foods high in soluble fiber include oatmeal, barley, brussel sprouts, oranges, tangerines, beans, bananas, psyllium seeds, broccoli, carrots and apples.
Foods High in Beta-Carotene
Beta-carotene is carotenoids, which is a compound that gives certain fruits and vegetables their bright colors. Beta-carotene has strong antioxidant abilities and converts to vitamin A in the body. It also has a positive effect on LDL cholesterol levels. When LDL cholesterol becomes "oxidized," it means that it starts to react with the tissues that are around it, causing more damage. For example, when oxidized LDL is in the bloodstream, it can cling to the artery walls and cause inflammation, which leads to heart disease and possible stroke. According to a study reported by the Nutrilite Health Institute, adults with a high risk for developing heart disease were asked to supplement with beta-carotene for 45 days. After the 45 days, levels of oxidized LDL were greatly reduced. Excellent food sources of beta-carotene are those with a lot of color. Sweet potatoes, winter squash, carrots, cantaloupe, spinach, kale, broccoli, apricots and peppers.
