Bad cholesterol is scientifically known as Low-density lipoprotein (LDL) and it has several adverse health effects in your body. Low-density lipoprotein (LDL) is one of the five major groups of lipoprotein. Cholesterol can’t dissolve in the blood but must be transported through your bloodstream by carriers called lipoproteins.
The two types of lipoproteins that carry cholesterol to and from cells are low-density lipoprotein and high-density lipoprotein. LDL cholesterol and HDL cholesterol, along with one fifth of your triglyceride level, make up your total cholesterol count.
So how do we lower bad cholesterol levels? You can start with eating several foods that increase good cholesterol levels in your body and helps you lower any bad cholesterol effectively.
There are certain types of compounds in foods that are not conducive for healthy cholesterol levels. Two among them are worse than the others. One is saturated fat, which is a type of fat that is predominantly found in foods that come from animal products. The other is cholesterol, which comes only from animal products.
Saturated fat elevates your bad cholesterol (LDL) more than anything else in the average diet. The chief reason for increase in high cholesterol levels is through consuming excess amounts of saturated fats and cholesterol, mostly from meat products.
Reducing the amount of bad cholesterol and saturated fat in your diet is a crucial step towards reducing blood cholesterol levels in your body. We have talked about the types of foods that will raise your good cholesterol but there are different kinds of foods available that will also lower your bad cholesterol.
3 Foods To Lower Bad Cholesterol Levels
1. Eating soluble fiber can reduce the absorption of cholesterol into your bloodstream which lowers your (LDL), the “bad” cholesterol. By eating 6 to 11 grams or more of soluble fiber per day can decrease your overall cholesterol levels. An excellent example of a type of food that contains soluble fiber is oatmeal.
2. Foods like kidney beans, bananas, apples, pears, barley and prunes are also an excellent source of soluble fiber. Consuming 1 and 1/2 to 2 cups of cooked oatmeal per day will provide you with approximately 8g of fiber. If you add fruit like bananas, you will add about another four grams of fiber to your meal. You can also add cold cereal made with oatmeal or oat bran to your menu of soluble fiber to eat.
3. Walnuts, almonds and other nuts are another type of food that can reduce your blood cholesterol level as well. These nuts have a lot of polyunsaturated fatty acids in them. If you are at the borderline of having heart disease, eating walnuts can help you push the line in your favor.
They are not a cure-all but eating walnuts will help the situation. According to the Food and Drug Administration (FDA), eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. But, this does not include nuts that are salted or coated with sugar.
Since the overall goal is to lower bad cholesterol levels and improve your good cholesterol levels, limit yourself to just a handful of these nuts because they are high in calories. What you can do is to replace foods that are high in saturated fat with nuts. An easy way to this is to add a handful of walnuts or almonds instead of using cheese, meat or croutons in your salad.
Controlling your cholesterol can be tough at first when you have to choose the right foods to eat arefully. Start by eating fatty fish and omega-3 fatty acids to control your cholesterol. If you are at risk for developing blood clots eating foods that are rich in omega-3 fatty acids will reduce your chances of serious health complications in the future.
In people who have already had heart attacks, the fish oil, or omega-3 fatty acids, reduces the risk of sudden death. It is recommended that you include at least two servings of fish a week in your diet. Fish that are rich in omega-3 fatty acids mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut.
You should bake or grill your fish to avoid having extra calories in your meal. You can also get small amounts of omega-3 fatty acids from foods like ground flax seed or canola oil if you do not prefer fish.
If you have found this article helpful then do share with your friends and comment below.