Are Your LDL Levels Too High? Foods To Lower Cholesterol
We know there are high cholesterol foods, but there are also cholesterol lowering foods that can help lower those high LDL levels. Cholesterol is a fatty constituent of the blood that has the tendency to attach to walls of the blood vessels and form plaques. So why not eat foods low in saturated fats and cholesterol?
It is very important to keep cholesterol levels in the blood at an optimum range.
Quite often it is our lifestyle and the foods we eat that cause us the problem in the first place.
Instead of discussing the types of foods to avoid, let us discuss a few foods that help lower cholesterol.
You may already know that avocados are good for heart health, but lets look at a few more.
You may find it easier knowing that the foods you love, albeit ‘bad’ for you, may be counteracted by adding a few of the ‘good’ varieties.
5 Foods To Add To Your Diet Plan
Here are some of those foods that you can add to your daily diet to balance out those fatty laden foods that you possibly don’t want to remove.
1. Soy Foods – Instead of a diet full of whole milk, cheeses, and butter, start by mixing them with soy products. It would certainly be a great start if you don’t want to drastically change your diet.
Soy can be found in different forms and can be an alternative to a lot of foods – like tofu for meat, soy milk instead of whole milk and crumbled soy for ground meat.
- As I’ve said, you don’t have to drastically change from one into another, you can start by mixing together original fatty foods with soy alternatives bit by bit until you get used to the taste of soy alone.
2. Beans and Lentils – Beans and lentils are rich in fiber which are excellent for lowering cholesterol levels. Studies showed that a cup of beans a day lowers cholesterol by 10% in just a couple of weeks.
Fiber works by binding cholesterol, preventing it from being reabsorbed by the body. Always stock your cupboards with different types of beans for easy access.
- 25-30 grams of fiber is the recommended daily consumption for lowering cholesterol.
3. Nuts – Nuts are rich in polyunsaturated fatty acids; these will help by lowering bad cholesterol and increasing good cholesterol. Examples of these nuts are walnuts, pecans, hazelnuts and almonds.
They also prevent rapid oxidation of LDL-cholesterol which prevents them from blocking arteries and forming plaques. A few ounces of these nuts a day is all you need since these are also rich in calories.
- Nuts are a delicious cholesterol lowering food!
4. Fish – Fatty fishes are rich in omega-3’s. Omega 3’s are healthy for the heart and helps balance out cholesterol levels. For a healthier diet, grill fish instead of frying to remove the unnecessary oils.
- Try incorporating fish into your diet as often as possible.
5. Freshly Squeezed Oranges – Fresh orange juice has phytosterols, a component that helps lower LDL cholesterol. Studies show that 8 ounces of orange juice a day could lower cholesterol by 8 percent.
- Just remember that not all juices are good for you. Watch the ones full of sugar! If you have blood sugar problems check with your doctor first.
Making drastic changes to your diet can be a problem and one you can’t be bothered with after a short period of time. So the best way to start a healthy lifestyle is to start small. Adding these kinds of foods in your diet can help lower your cholesterol. Over time you will get used to the new additions to your cholesterol lowering diet and reap the benefits.