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.
Now, here are the foods you must eat to lower LDL:
- Avocado as it has oleic acid.
- A glass of red wine at dinner is fine because of its resveratrol.
- Black and green teas for their powerful antioxidants.
- Nuts are high in polyunsaturated fatty acids.
- Barley, oatmeal, and brown rice are just some whole grains that have a lot of soluble fiber.
- Fish like salmon, albacore tuna, sardines, and halibut are rich in omega-3 fatty acids. Avoid frying them.
- Olive oil is the healthiest oil.
- Soy like edamame, soy milk, and tofu are high in protein.
- Beans such as black beans, kidney beans, and lentils are rich in soluble fiber.
- Pears and apples have a type of fiber called pectin which lowers LDL.
- 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