#Oats and Barley&Nuts#
Diet is one of the best ways to reduce bad cholesterol (LDL). Some foods have unique properties that help reduce LDL cholesterol. Take a look below at the foods that are best for reducing bad cholesterol.Oats are a well-known food that lowers cholesterol. Beta-glucan is a soluble fiber found in oats that has a special ability to lower LDL cholesterol. The beta-glucan forms a gel in the intestine that binds with cholesterol-rich bile acid. They are excreted by the body and lead to a decrease in cholesterol. One and a half cup of cooked oatmeal contains around 6 grams, or 24% of your daily fiber intake. A whole grain like barley also offers benefits because of its beta-glucan content. Include oats and barley as part of your daily diet to help improve your cholesterol profile.Almonds and walnuts are rich in heart-healthy fats. They also contain fiber and antioxidants. Nuts have been shown in numerous studies to reduce LDL cholesterol. Almonds are rich in monounsaturated fatty acids, which can help increase HDL cholesterol (good cholesterol) while lowering LDL. Walnuts are rich in polyunsaturated fatty acids, which can reduce LDL cholesterol. They also improve blood vessel health. A small handful of walnuts each day -- about 30 grams -- can have a significant impact on heart health.
Fatty Fish&Legumes#Omega-3 fatty acid-rich fish such as salmon, mackerel and trout, are good sources. They are known to protect the heart. Omega-3s don't lower LDL directly, but help to raise HDL and reduce inflammation. They also lower triglycerides in the blood, another type fat that can cause heart disease. To reap the cardiovascular benefits, the American Heart Association recommends that you eat at least two portions of fatty salmon per week.
Beans, lentils and chickpeas are rich in plant-based proteins and soluble fiber. It does this by binding to cholesterol-rich bile acid in the gut. Legumes also contain low fats and are a healthy alternative to animal proteins that have high levels of fat. By adding legumes to your diet, you can reduce bad cholesterol.
#Fruits Rich in Pectin&Avocados#
Certain fruits are particularly effective in lowering cholesterol, especially those that are rich in pectin. Pectin, a type soluble fiber, helps reduce cholesterol absorption. Pectin is found in apples, grapes and strawberries. Regular consumption of these fruits can lower LDL levels. These fruits are rich in antioxidants, as well as other heart-healthy nutrients.Avocados are unique because they contain monounsaturated fatty acids, which promote heart health. Avocados can help lower LDL cholesterol and increase HDL cholesterol, according to studies. Avocados also contain a lot of fiber. One avocado contains about 10 grams. Avocado slices can help lower cholesterol by adding them to salads or sandwiches.Extra virgin olive oil is high in monounsaturated fatty acids and antioxidants. Olive oil is a powerful tool to lower LDL cholesterol. Olive oil's antioxidants, notably polyphenols help protect LDL cholesterol against oxidation. This is a crucial step in developing heart disease. Olive oil can help lower cholesterol levels by replacing saturated fats such as margarine or butter.
#Vegetables, especially leafy greens#Leafy greens such as spinach, kale and collards greens are especially beneficial in lowering cholesterol. Fiber is a key component of these greens, and fiber helps lower LDL cholesterol. These greens also contain carotenoids and lutein, compounds that have been shown in studies to lower cholesterol absorption. Tofu, soymilk, and edamame are all excellent sources of plant-based protein that can lower LDL cholesterol. Soy protein can reduce LDL cholesterol by reducing the amount.
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