According to the National Health and Nutrition Examination Survey, 50% of Americans by the age of 40 have a higher concentration of bad cholesterol in their blood.
with some healthy adjustment to diet and lifestyle in general, you can keep the LDL ( low-density lipoprotein) “bad” cholesterol under control.
It´s is so important to note that it is not only food that helps lower your LDL cholesterol level
Diet, workout, and avoiding smoking are important measures to keep a healthy cholesterol level. Genes as well can have an impact on eliminating excess LDL.
According to research, 1 in 500 people have genes that contribute to that. So they should pay more attention to diet and workout.
However, they are very likely to need medications to control and lower their cholesterol levels.
How to Lower cholesterol levels with diet?
It doesn´t matter what levels of LDL you have, whether it´s high or low, these diet tips can help you maintain a healthy coronary artery, with no fatty plaque deposits.
-Include more plant foods rich in fibers and antioxidants to remove LDL before it gets into the bloodstream, thus preventing plaque build-up and inflammation.
-Decrease your meat intake and other high-fat dairy foods. You can instead, complete your proteins and fat intakes with soy, beans, legumes, fatty fish.
1) Oats (and Barely).
Oats are a great source of beta-glucan, a soluble fiber that helps reduce LDL levels by about 5 to 10%. Three servings of oats a day (1/2 cup per serving)
Rich with fibers, berries can help reduce LDL cholesterol, and also contain antioxidants that can raise HDL cholesterol and protect your heart.
Oranges, red grapes, apples, and pomegranates are all good alternatives. We can add some vegetables to the list as well, dark leafy greens, Brussels sprouts, asparagus, broccoli, avocados, and red bell peppers are rich in fiber.
3) Pinto beans
Beans and legumes are the Best supplement for fibers and thus a great option to reduce LDL cholesterol, as they are a good substitute for animal protein.
Another important benefit of fibers is they can help people with diabetes control their blood sugar levels.
Nuts are rich in fiber, protein, and high-quality fatty acids, such as monounsaturated and polyunsaturated fats. They will help you keep your cholesterol under control.
Alternatives: flax seeds
5) Extra virgin olive oil
A great source of monounsaturated fatty acids, which helps you decrease LDL cholesterol. It´s rich in Vitamine E and antioxidtants as well.
Alternatives: Canola oil
The Omega-3 in fatty fish helps reduce blood pressure and prevent blood clots.
7) Edamame (fresh soybeans).
Rich in fibers and protein, edamame is high in isoflavones too. So effective in lowering LDL cholesterol. You can try tofu as an alternative to animal protein and soy milk to cow´s milk.
How to know the numbers?
To be acknowledged on your cholesterol numbers, ask your doctor for a lipid panel, a simple blood test. You should not eat for 9-12 hours before the test.
A good LDL level is less than 130, ideally less than 100.
The National Institutes of Health advise us to recheck the tests every year if they are high, and every 5 years if they are good.
The information presented on this site is intended for general information and educational purposes. It is not intended to replace the advice of your physician. Contact your physician if you believe you have a health problem.