food, Health

Healthy Foods That Can Lower LDL or Bad Cholesterol

LDL [low density lipoprotein] cholesterol is considered bad cholesterol, that can form plaque or fatty deposits in the artery walls and block blood flow and brain. Raising the chances of health problems like heart attack and stroke.

Here are the foods that can reduce LDL or bad cholesterol:

Fruits rich in pectin – These fruits contains soluble fiber that lowers LDL, like apples, grapes, strawberries and citrus fruits .

Nuts – Eating almonds, wall nuts peanuts and other nuts is good for the heart. Eating fifty grams of nuts a day can slightly lower LDL. Nuts have additional nutrients that protect the heart in other ways.

Beans – Beans are especially rich in soluble fiber. They take a while for the body to digest, you feel full for a longer after a meal. Beans are useful for those people who’s trying to lose weight.

Oats – Having a bowl of oatmeal in breakfast is another easy way to lower cholesterol. Adding banana or strawberries will be great.

Barley and other whole grains – They can help lower the risk of heart disease by the soluble fiber they delivered.

Soy – Eating soy beans and foods made from soy like tofu and soy milk is a powerful way to lower cholesterol.

Eggplant and okra – These vegetables have a very low calorie and a good sources of soluble fiber.

Fatty fish – Eating fish two or three times a week can lower LDL in two ways. By replacing meat, which has LDL boosting saturated fats, and by delivering LDL lowering Omega -3 fats. Omega – 3 reduce triglycerides in the blood stream and also protects the heart.

Foods fortified with Sterols and Stanols – Companies are adding them to foods like margarine, granola bars, orange juice and chocolates. They are also available as a supplement.

Vegetable oils – Using liquid vegetables oils such as canola, sunflower and others in place of butter or shortening when cooking, helps lower bad cholesterol.

Disclaimer : This is for informative and educational purposes only. Always consult a health professional for questions and advices regarding health conditions.


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