A number of foods can help you lower your low-density lipoprotein, or bad cholesterol, levels while maintaining your levels of high-density lipoprotein, or good cholesterol. High LDL levels are associated with an increased risk of heart disease and stroke. Keeping your cholesterol in check is crucial to maintaining your overall health and well-being.
Beans, Soy and Oatmeal
Foods high in fiber, like beans, are ideal for lowering cholesterol. Eating 1 cup of any type of beans each day can help to significantly lower your cholesterol in a matter of weeks. Try to eat beans five or more times per week to reap the maximum health benefits. Oatmeal has a high content of soluble fiber to help remove cholesterol from the bloodstream. If you enjoy oatmeal, try eating a bowl of it each day. Soy often serves as a replacement for meats and cheeses, thus helping to cut the amount of saturated fat in your diet. A diet low in saturated fat leads to lowered levels of cholesterol.
Garlic, Avocado and Spinach
Two to four fresh cloves of garlic each day can help you reap cholesterol lowering health benefits. Garlic helps lower cholesterol by keeping particles from sticking to the walls of your arteries. Avocados are high in monounsaturated fats and contain more betasitosterols, which help lower cholesterol, than any other fruit. Spinach contains lutein, which helps to counter particles that cause arterial clogging.
Fish and Olive Oil
Omega-3 fatty acids found in fish like salmon help to lower blood pressure and lower the risk of blood clots. Other fish that are particularly high in omega-3 fatty acids include mackerel, lake trout, herring, sardines, albacore tuna and halibut. Baking or grilling fish prevents the addition of unhealthy fats. Olive oil also contains a number of antioxidants which lower cholesterol. Because extra virgin olive oil is less processed than other forms, it is even healthier for the heart.
Walnuts, Almonds and Other Nuts
Walnuts are also rich in omega-3 fatty acids and polyunsaturated fats which promote healthy blood flow and blood vessels. Like all foods, nuts must be consumed in moderation, especially considering they are high in calories. Individuals who eat nuts regularly reduce their risk of heart disease and stroke, compared with those who do not consume nuts regularly.
