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Top Foods to Reduce LDL "Bad Cholesterol"

Cholesterol is a kind of fat called steroid lipid. It is necessary for the healthy functioning of the body. The body already produces the needed amount of cholesterol and if its level gets higher in the body, the chances of getting affected with heart diseases increase.

If you have just found that cholesterol levels are high in your body — you need to take immediate action. You should incorporate foods into your diet that will help cut down on the cholesterol levels in the body.

There are many cholesterol-lowering foods easily available. Some of these foods include green tea, walnuts, flaxseed, almond, garlic, whole barley & more. You can also get a cholesterol test kit that will help you monitor cholesterol regularly. It will get you an idea of what kind of lifestyle suits you and what food is good for you.

In this post, we’ll talk about some of these cholesterol-lowering foods. Let’s discover these foods that will help with improving the risk of heart diseases & cholesterol.

  1. Avocados

Avocados are considered excellent fruit. The monounsaturated fats and fiber contained in Avocado helps to lower bad cholesterol (LDL) & in increasing good cholesterol (HDL). There have been clinical studies in the past, which have found the effect of avocado on lowering the level of cholesterol. Per a study obese & overweight individuals who ate one avocado every day showed instant improvement in the level of cholesterol.

  1. Garlic

Garlic has been an important ingredient in different medicines and recipes. Not only does it add taste to the food, but it is also considered good for health & in improving the immune system. The allicin and other plant compounds present in garlic help in maintaining ideal cholesterol levels in the body. Per various clinical studies, garlic helps in lowering the blood pressure level and the “bad” LDL cholesterol levels in the body. However, a large amount of garlic would help with lowering the bad cholesterol and heart-related risks.

  1. Legumes

Legumes, plant foods include different lentils, peas & beans. Legumes are also called pulses. They contain a huge amount of protein, mineral & fiber. If you are suffering from increased levels of cholesterol in the body — you must replace processed meats and refined grains with legumes. It will considerably regulate the level of cholesterol in the body. Eating about half a cup of legumes is believed to reduce “bad” LDL cholesterol by 6.6 mg/dl. Add lentils, beans & peas in your diet.

  1. Nuts

People with increased levels of bad cholesterol should add nuts, particularly walnuts & almonds to their diet. Nuts like almonds & walnuts are extremely nutritious foods. Nuts are extremely rich in monounsaturated fats that help with maintaining a healthy body. Walnuts particularly contain omega-3 fatty acids, which helps with humans heart health. Almonds, on the other hand, have a high content of L-arginine, an amino acid, which is helpful in the production of nitric oxide.

It helps with maintaining an ideal blood pressure level in the body. Nuts reduce the level of cholesterol in the body by blocking its absorption in the intestine. Also, nuts are rich in potassium, calcium & magnesium — help in reducing blood pressure & other heart-related diseases. In nutshell, nuts are rich in cholesterol-lowering fibers & fats that protect you from developing various heart diseases.

  1. Fruits and Berries.

Fruits are anyway healthy, and they are also an important ingredient for your heart health. There are a number of fruits that are rich in the soluble fiber responsible for lowering the level of bad cholesterol in the body. Fruits & berries help by blocking the absorption of extra cholesterol in the body. Pectin is a kind of soluble fiber that helps in lowering the level of cholesterol levels by as much as 10%. This kind of fiber is found in apple, strawberries, grapes, citrus fruits & apples. Eat more berries & grapes to increase good cholesterol & reduce bad cholesterol. Fruits take care of your heart health.

Other foods that lower LDL “bad cholesterol” in the body:

  1. Fatty Fish

  2. Whole Grains

  3. Vegetables

  4. Dark Leafy Greens

  5. Extra Virgin Olive Oil

Takeaways.

Increased cholesterol levels in the body can increase the risk of heart diseases. But, there are simple and workable tricks to lower the level of bad cholesterol. Eat more and more fruits, vegetables, green leafy, whole grains, nuts, legumes & more for speedy results.

Apart from that, you should also make little changes to your lifestyle — exercise regularly, eat right & more. In our previous post, we have talked about lifestyle changes to regulate the increased level of LDL “bad cholesterol in the body.

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