Food That Reduces LDL
Two types of cholesterol exist: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL is the bad kind that builds up on the inner walls of the arteries and blocks the flow of blood, putting you at risk of heart failure. HDL helps clear cholesterol out of the arteries and back to the liver. Several foods will help keep as much bad LDL cholesterol out of your system as possible. Does this Spark an idea?
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High-fiber Foods
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Oatmeal is a good food for lowering LDL cholesterol because it contains soluble fiber, which reduces the absorption of cholesterol into the bloodstream. You can also find soluble fiber in kidney beans, apples, pears, prunes and barley. Mix in some fresh fruit with cooked oatmeal to add taste as well as additional fiber to your diet.
Fatty Acids
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Omega-3 fatty acids are good for fighting blood pressure and blood clots. These fatty acids can be found in fish oil, so eat plenty of mackerel, salmon, sardines and tuna. Or you can buy an over-the-counter supplement. Bake or grill the fish to avoid adding too much fat to your diet.
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Nuts
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Nuts such as walnuts and almonds reduce cholesterol because they are rich in polyunsaturated fatty acids. They also boost your good HDL cholesterol. You can eat just a handful per day of nuts to reduce the risk of heart disease, but avoid nuts that have added salt and sugar.
Onions and Similar Veggies
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Eat onions, shallots, scallions and other bulbs to heal arteries. Onions contain quercetin, a flavonoid that reduces cholesterol. Mix these veggies with some of your most popular dishes, which will both boost flavor and your heart's health.
Non-Fat or Low-Fat Dairy Products
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Buy dairy products that are low in fat, and stay away from whole milk, butter and cream cheese. Try margarine instead of butter, which has 2 grams of saturated fat per tablespoon, compared to 7 grams for butter.
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References
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