Stroke, blood clots and heart disease are all a direct result of high cholesterol. However, not all cholesterol is bad. The two forms of cholesterol are low-density lipoprotein (LDL), which is considered bad, and high-density lipoprotein, which is considered good. Fruits and vegetables are effective ways to lower bad LDL cholesterol. Dr. Isadore Rosenberg, author of "Doctor, What Should I Eat?," says to eat a diet as healthy as you can to lower cholesterol. Fruits and vegetables contain vitamins and minerals that are beneficial for overall health, but they also contain compounds and other properties that are responsible for directly reducing cholesterol.
Step 1
Eat berries to lower LDL cholesterol. Berries, especially blackberries, have antioxidant properties and are rich in polyphenols, which are essential for heart health. Among these helpful berries are acai berries, strawberries, raspberries, blueberries and cherries.
Step 2
Reduce oxidation and prevent artery damage with green leafy vegetables. They contain phytochemicals such as lutein and indoles. These phytochemicals prohibit oxidation of LDL cholesterol and prevent the clogging of arteries.
Step 3
Lower the risk of artery hardening with citrus fruits. These fruits, such as grapefruits, lemons, limes and oranges, contain niacin, pectin and fiber, which reduce increased levels of cholesterol in the blood.
Step 4
Reduce LDL cholesterol with potatoes. White and sweet potatoes contain starch and fiber especially in their skin. Starch and fiber reduce the oxidation of cholesterol and are well digested within the body.
Step 5
Block the intestines from absorbing cholesterol by cooking with vegetable oils such as canola, corn and olive oil. These oils contain phytosterols, a compound found in these vegetables, which is responsible for preventing cholesterol from being soaked up by the intestines.
Tips and Warnings
- Add a spoonful of berries to cereal or oatmeal for breakfast. Squeeze lemon or lime juice over chicken or fish dishes for extra flavor. Use a tablespoon of olive oil and vinegar as a salad dressing, or use 2 tablespoons of vegetable oil when cooking meat or vegetables on the stovetop.
- To avoid reactions to food, check with your doctor to review any allergies.
Things You'll Need
- Berries
- Green leafy vegetables
- Citrus fruits
- Potatoes
- Vegetable oils
References
- Dietary Fiber and Cholesterol Metabolism in Rabbits and Rats
- Low Cholesterol Diet Advice
- Dr. Isadore Rosenburg; Doctor, What Should I Eat?; 1995
