The Best Diets for Lowering Cholesterol
Diets high in saturated fat often result in high cholesterol levels, according to the American Heart Association. Many Americans have high cholesterol because fast food is a staple of their diets. In addition to avoiding fast foods, eat foods that can actually help lower your LDL cholesterol levels. Low-density lipoprotein (LDL) is the major carrier for cholesterol in the blood. High-density lipoprotein (HDL) carries cholesterol away from the arteries and back to the liver, where it is filtered.
Other People Are Reading
-
Fish
-
According to the University of Maryland Medical Center, Omega-3-rich fish is one of the best cholesterol-reducing foods. Omega-3s can reduce cholesterol levels and high blood pressure and prevent blood clots. Fish with particularly high levels of Omega-3 include tuna, sardines, lake trout, and herring. Aim for a minimum of two servings of fish a week.
Oatmeal
-
Foods with soluble fiber help reduce LDL levels by preventing some of the absorption of cholesterol in your intestines. According to the University of Texas Southwestern Medical Center at Dallas, soluble fiber helps to reduce LDL levels by increasing bile secretion. For every 1g of soluble fiber intake, LDL cholesterol levels will be 1-2mg\dl lower. Oatmeal is the perfect food for lowering your cholesterol, according to the Mayo Clinic.
-
Olive Oil
-
Olive oil contains antioxidants that can help reduce LDL levels. It removes LDL cholesterol while leaving behind the good HDL cholesterol. According to the Food & Drug Administration, consuming 23 grams, or 2 tablespoons, of olive oil a day helps maintain a healthy heart. Flavanoids are an antioxidant that works in reducing LDL levels by dilating blood vessels, thus reducing LDL oxidation.
Nuts
-
Nuts contain polyunsaturated fatty acids that can lower LDL levels. Consuming a handful of nuts each day can help to prevent coronary heart disease, according to the FDA. But eat wisely, as nuts are extremely high in calories.
Plant Sterols & Stanols
-
Plant sterols and stanols have been found to prevent the absorption of cholesterol. Some orange juices and yogurts are fortified with these substances.
-
