Which Foods Lower Ldl?

Which Foods Lower Ldl?

LDL (low-density lipoprotein) is also known as “bad cholesterol”. When too much LDL circulates in the blood, it builds up in the walls of arteries leading to the brain and heart. This plaque (also known as atherosclerosis) narrows the arteries and can lead to heart attack or stroke. Healthy adults with no history of heart disease in the family should keep LDL level is not higher than 130 milligrams. For those who suffer from obesity, diabetes or high blood pressure, should LDL levels fall below 100 milligrams.
oatmeal
Oatmeal is a soluble fiber which helps to reduce LDL levels. Soluble fiber absorbs the bad cholesterol in the intestine. It is recommended to eat 10 grams or more of soluble fiber per day. Other sources of soluble fiber include apples, kidney beans, pears and prunes. It is proposed to add fruit (f. Ex bananas) to oatmeal for breakfast for extra fiber. Oat bran found in dry cereals is also another good source of soluble fiber.
nuts
Eating a handful of nuts such as walnuts, peanuts, pecans, pistachios or almonds can reduce LDL cholesterol. Walnuts are full of polyunsaturated fatty acids, which keep arteries healthy. Overall, nuts have a significant impact on cholesterol. But nuts are high in calories, so should only 1.5 grams of nuts should be eaten per day. Instead of eating meat or other saturated fats, eating nuts instead or sprinkle nuts over salads or yogurt.
Fish
Fish is rich in omega-3 fatty acids. Omega-3 fatty acids not only reduce bad cholesterol levels, but also reduce high blood pressure and blood clots. To lower LDL levels, people should eat at least two servings of fish per week. The best source of omega-3 fatty acids found in albacore tuna, mackerel, salmon and trout. Grill or bake fish (instead of frying) to keep the heart healthy benefits. Omega-3s are also found in flaxseed oil (or flaxseed oil) and canola oil.
Extra Virgin Olive Oil
Extra virgin olive oil has been used for centuries for medicinal purposes. Olive oil contains antioxidants that reduce LDL (and not interfer with good cholesterol). It is recommended by the FDA (Food and Drug Administration) to use at least two tablespoons of olive oil per day. Olive oil can be used as salad dressing or added to marinades for grilled chicken or vegetables.
Garlic and onions
Garlic and onions are part of the allium family and have natural anti-inflammatory benefits for the cardiovascular system. Onions contain a powerful flavonoids called quercetin, which helps to reduce LDL cholesterol. Scallions, chives, leeks, red onions and shallots also fall under the allium family and have cholesterol-fighting properties too.

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