Healthy Living

Lower Bad Cholesterol Through These Foods | by Ken Ezekiel | Dec, 2023

What can you eat that will help lower the bad cholesterol or LDL?

Low-density lipoprotein (LDL) is also known as “bad” cholesterol and excessive LDL can increase the risk of certain serious health problems like heart disease and stroke.

LDL has a large amount of cholesterol and a smaller amount of proteins. It has the reputation of being a “bad” cholesterol too much of this can contribute to plaque buildup in the arteries which may lead to the following:

LDL cholesterol should be below 100 milligrams per deciliter (mg/dL). If your LDL is too high, you can do something like eating the right foods and keeping your body moving.

Photo from HealthySpan Wellness

Now, here are the foods you must eat to lower LDL:

  1. Avocado as it has oleic acid.
  2. A glass of red wine at dinner is fine because of its resveratrol.
  3. Black and green teas for their powerful antioxidants.
  4. Nuts are high in polyunsaturated fatty acids.
  5. Barley, oatmeal, and brown rice are just some whole grains that have a lot of soluble fiber.
  6. Fish like salmon, albacore tuna, sardines, and halibut are rich in omega-3 fatty acids. Avoid frying them.
  7. Olive oil is the healthiest oil.
  8. Soy like edamame, soy milk, and tofu are high in protein.
  9. Beans such as black beans, kidney beans, and lentils are rich in soluble fiber.
  10. Pears and apples have a type of fiber called pectin which lowers LDL.
  11. Vegetables are high in fiber and low in calories.

What to avoid?

  • Bakery products like doughnuts, cookies, and cake
  • Full-fat dairy products like whole milk, chees,e and butter
  • Red meats like steak, ribs, pork chops, and ground beef
  • Processed meats like bacon, hot dogs, and sausage
  • Fried foods like french fries and fried chicken

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