Eat This, Not That: What to Eat to Improve Your Cholesterol Levels

Not all cholesterols are bad, but LDL cholesterol is the bad guy responsible for the majority of heart diseases today. Here’s how you can improve your LDL cholesterol levels for better heart health.

Poor diet is usually the leading cause of high cholesterol levels, so if you’re careful about your health and looking to reduce your risk of high cholesterol or lower your current cholesterol levels, then you may want to consider changing your diet and lifestyle.

The typical diet plan that lowers your cholesterol levels involves the addition of foods that lower Lower-density Lipoprotein or LDL cholesterol, and cut back on foods that increase such. LDL cholesterol is the bad-boy (as not all cholesterols are bad) that collects on the walls of your arteries and blood vessels, causing atherosclerosis, which blocks or narrows your arteries. This puts you at a higher risk for a heart attack and developing other heart problems.

In With The Good

roseberry with sugar

Here are foods that you can easily add to your diet:

Oats – If you want to improve your cholesterol, you may want to switch from your usual breakfast of bacon and eggs to a bowl of oatmeal or similar oat-based products such as oat-based cereals or Cheerios. Oatmeal gives you at least two grams of soluble fiber, and nutritionists recommend that an average person consume at least 20 to 35 grams of fiber a day in order to achieve a healthy body. Fiber is also responsible for having a healthy digestive system, so stock up on oats in order to meet the recommended amount of fiber. Aside from oats, you may also want to try whole grains that are also rich in fiber.

Beans – Beans are also rich in soluble fiber, plus they’re a bit heavier on the stomach, making you feel fuller for a longer time. If you’re aiming to lose weight while fighting cholesterol, eating beans for lunch or dinner may be an effective way to cut back on calories while maintaining a healthy digestive system. You can choose from a wide array of beans – kidney beans, navy beans, lentils, black-eyed peas and garbanzos – so you will have variety.

Beans

Soy – Studies show that the consumption of soya-based products such as soy milk and tofu can reduce your LDL by at least 6% if you consume it daily. It’s one of the most powerful ways to lower cholesterol, because consuming at least 25 grams of soy protein a day allows you to lower your LDL by 6%.

Fatty Fish – Fatty fish, especially salmon, contain Omega-3 fats that lower your cholesterol levels and fight off diseases such as dementia and heart disease while lowering your risks of a heart attack. Several studies show that if you substitute saturated fats with Omega-3 rich food such as sardines and salmon, you can raise your good cholesterol levels by at least 5%.

Olive Oil – Replace your usual cooking oil with olive oil. This super food has a plethora of benefits, plus it lowers cholesterol levels due to its rich quantities of heart-healthy monounsaturated fatty acids, which are also known to fight off LDL cholesterol. Olive oil is also known for trimming belly fat and fighting its development, and we know that high belly fat equals high amounts of unsavory cholesterol.

Nuts – Nuts like peanuts, almonds and walnuts have been found to be good for the heart. Get at least 2 ounces in your daily diet, but don’t overdo it.

Supplements – Get your daily fill of supplements that help lower cholesterol levels. You can start with stanol and sterol supplements, or foods that are fortified with them. Getting at least 2 grams of these plant-based compounds every day can lower   LDL by at least 10%. It also helps to get fiber into your diet by taking soluble fiber supplements each day.

Out With The Bad

mcdonalds chicken nuggets

As you’re busy adding good food to your diet, it’s also recommended that you take out the bad ones to help achieve better results. Here are two things that you can remove or reduce from your regular everyday meals:

Saturated Fats – Usually found in red meat, dairy, milk and palm oils. You can do this by getting extra lean meat instead of regular meat, and skim or low fat milk instead of whole milk. Also, try baking or steaming your food instead of deep frying it.

Trans Fats – This is usually found in fast and junk food, and can cause the formation of blood clots in your blood vessels.

With these diet changes, you can be sure to lower your risk for high cholesterol and improve your heart health. For best results, don’t forget keep yourself fit by regularly exercising, too!

Cover photo: www.weheartit.com

About the author

Justine R

On an eternal quest for happiness, Justine tries to lead a positive lifestyle by giving back to the universe and following natural approaches to parenting, health, food and beauty. When she's not on the beach, she keeps herself fit (and sane) by running and doing yoga.

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