Health

Foods that help reduce LDL “bad” cholesterol levels.

Published: August 21, 2021Last updated: July 3, 2024bad cholesterol, cholesterol, cholesterol levels, food to reduce LDL, Foods that help reduce LDL "bad" cholesterol levels., LDL

Cholesterol is like wax, white-yellow fat, and an important component of cell membranes. Cholesterol is also needed to make vitamin D, hormones (including testosterone and estrogen), and fat-soluble bile acids.

In fact, cholesterol production is so important that the liver and intestines make about 60% of the cholesterol needed to stay healthy, and the remaining 20% comes from food.

Of the 5 types of lipoproteins, the two most notable are lipoproteins – LDL and HDL. LDL is known as “bad” cholesterol because it narrows the blood vessels in the arteries.

HDL is known as “good” cholesterol because it removes bad cholesterol from the blood and brings it back to the liver.

Excess LDL cholesterol in the blood can lead to many health problems, including heart attack or stroke. Today we will discuss the foods that help reduce the level of bad cholesterol.

Foods that help lower cholesterol levels

Different foods reduce cholesterol in different ways. Some foods provide soluble fiber that keeps cholesterol and the digestive system in check. Some foods provide polyunsaturated fats that directly lower LDL.

And there are some foods that prevent the body from absorbing cholesterol. Here are some foods that can help lower cholesterol levels:

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Beans lower “bad” (LDL) cholesterol. “Bad” (LDL) cholesterol increases the risk of heart disease.

The flavonols, carotenoids, and vitamin “C” in peas provide anti-oxidants that prevent cell damage, reducing the risk of heart disease and stroke.

Coconut oil:

Coconut oil contains natural saturated fats which can increase the levels of HDL (good) cholesterol in our body. In one study of 40 women, coconut oil reduced LDL (bad) cholesterol and increased HDL.

Fiber-rich foods:

Fiber helps lower bad (LDL) cholesterol and reduces the risk of heart disease.

Multiple studies have shown that the inclusion of high levels of dietary fiber in the diet means maintaining good heart health.

Avocado:

Avocados are rich in saturated fat and fiber. These are two nutrients that help reduce “bad” LDL cholesterol and raise “good” HDL cholesterol.

Analysis of 10 studies has shown that avocado can reduce LDL and triglycerides.

Almonds or other nuts:

Almonds can lower cholesterol because they contain high levels of monounsaturated and polyunsaturated fatty acids.

For example, almonds lower “bad” cholesterol (LDL) and increase “good” cholesterol (HDL). In addition, walnuts and pesto nuts help to keep cholesterol levels in control.

Fatty fish:

Fatty fish is a source of omega-3 fatty acids. Omega Omega-3 fatty acids increase heart health by increasing “good” HDL cholesterol and reducing the risk of inflammation and stroke.

Oats:

Oats are rich in beta-glucan, a type of soluble fiber. Beta-glucan is partially dissolved in water and forms a dense, gel-like substance in the intestine.

This fiber lowers LDL bad cholesterol, lowers blood sugar, helps keep the stomach full for longer, and increases the number of good gut bacteria. Eating oats can reduce total cholesterol by 5% and “bad” LDL cholesterol by 7%.

Fruits:

Fruits are a great addition to a heart-healthy diet for a variety of reasons. Many fruits are rich in soluble fiber, which helps lower cholesterol levels.

It stimulates your body to get rid of cholesterol and prevents the liver from producing bad cholesterol. A soluble fiber called pectin reduces cholesterol by up to 10%. Pectin is found in fruits including apples, grapes, citrus fruits, and strawberries.

Dark Chocolate and Cocoa:

The main ingredient in dark chocolate is cocoa. It is true that dark chocolate and cocoa can lower “bad” LDL cholesterol.

One study found that healthy adults drank cocoa twice a day for a month. Among them (6.5 mg / dL) there was a decrease in “bad” LDL cholesterol. Their blood pressure also dropped and their “good” HDL cholesterol increased.

Garlic:

Garlic has been used as a cooking ingredient and as a medicine for centuries. It contains other active compounds including allicin.

Studies show that garlic lowers blood pressure and helps reduce total and “bad” LDL cholesterol. Due to the anti-oxidant properties of allicin, daily garlic intake helps in lowering cholesterol levels. Garlic can lower LDL bad cholesterol. LDL in people with high cholesterol can reduce bad cholesterol by about 10-15%.

Tea:

The body contains two lipoproteins that transport cholesterol throughout the body. One is low-density lipoprotein (LDL) and the other is high-density lipoprotein (HDL). LDL is considered a “bad” lipoprotein because it transfers cholesterol to cells throughout the body.

Some studies have shown that tea helps reduce the amount of LDL cholesterol. Catechins in tea: Helps to activate nitric oxide which is important for healthy blood pressure. They also inhibit the synthesis and absorption of cholesterol and help prevent blood clots.

Dark green leafy vegetables:

All kinds of vegetables are good for the heart. However, dark green leafy vegetables are more beneficial for the heart. Dark green leafy vegetables such as spinach, spinach are rich in lutein and other carotenoids that reduce the risk of heart disease.

Dark green leafy vegetables bind to bile acids to help your body lower cholesterol levels by secreting more cholesterol. One study suggested that lutein oxygen lowers levels of “bad” LDL cholesterol and may help prevent cholesterol from clinging to arterial walls.

Olive Oil:

In addition to fatty acids, extra virgin olive oil contains plenty of vitamin E and vitamin K. However, this oil contains powerful antioxidants. These antioxidants can reduce the risk of chronic disease. These fight pain and help keep blood cholesterol levels right. These two can reduce the risk of heart disease.

Olive oil is a rich source of monounsaturated fatty acids, which help raise “good” HDL and “bad” LDL cholesterol.

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