How To Reduce Ldl Cholesterol Through Diet – High cholesterol, especially “bad” LDL, is associated with increased risk of heart disease (
Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats with legumes in your diet can reduce your risk of heart disease.
How To Reduce Ldl Cholesterol Through Diet
A review of 26 randomized controlled studies found that eating 1/2 cup (100 grams) of legumes per day lowered “bad” LDL cholesterol by an average of 6.6 mg/dL compared with no legumes.
Better Snacking The Least One Can Do To Lower Ldl Cholesterol?
Summary Legumes, such as beans, peas, and lentils, help lower “bad” LDL levels and are a good source of plant-based protein.
They are a rich source of monounsaturated fat and fiber, which help lower “bad” LDL and raise “good” HDL cholesterol (5).
In one study, overweight and obese adults with high LDL cholesterol who ate an avocado a day reduced their LDL levels more than those who did not eat avocados.
An analysis of 10 studies found that substituting avocados for other fats was associated with reductions in total cholesterol, LDL, and triglycerides (7).
Cholesterol And Low Carb Diets: Guide
They are high in monounsaturated fats. Walnuts are also rich in plant-based omega-3 fatty acids, a type of polyunsaturated fat linked to heart health (8).
Almonds and other nuts are rich in the amino acid L-arginine, which helps your body produce nitric oxide. This, in turn, helps regulate blood pressure (8,
In addition, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by inhibiting absorption in your gut.
Calcium, magnesium, and potassium in nuts lower blood pressure and reduce the risk of heart disease.
Foods To Eat To Lower Cholesterol
In an analysis of 25 studies, eating 2 to 3 servings of nuts per day lowered “bad” LDL cholesterol by an average of 10.2 mg/dL.
Eating just one serving of nuts a day can reduce the risk of fatal and non-fatal heart disease by 28 percent (8).
Summary Nuts are rich in cholesterol-lowering fats and fiber and rich in heart-healthy minerals.
In a large 25-year study of adults, those who ate the most non-fried fish were least likely to develop metabolic syndrome, a cluster of symptoms including high blood pressure and low levels of “good” HDL.
Day Meal Plan To Lower Cholesterol: Recipes & Prep
Another large study of older adults found that those who ate tuna or other grilled or broiled fish at least once a week had a 27% lower risk of stroke.
Remember that the healthiest way to cook fish is to steam or bake it. In fact, fried fish increases the risk of heart disease and stroke.
Fish is a key part of the Mediterranean diet, and its heart-healthy benefits have been well-studied.
Some of the cardioprotective benefits of fish may be due to specific peptides found in fish protein.
Why Is My Cholesterol High If I Eat Healthy? A Doctor Weighs In
Summary Oily fish are high in omega-3 fatty acids, which may reduce the risk of heart disease and stroke.
In fact, a review of 45 studies found that eating three servings of whole grains each day reduced the risk of heart disease and stroke by 20%. The benefits were even greater when people ate more than seven servings of whole grains per day (
Whole grains keep all parts of the grain intact and provide more vitamins, minerals, plant compounds and fiber than refined grains.
Conclusion Whole grains are associated with a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.
Cholesterol Lowering Foods: Garlic, Onion, And More
It does this by prompting your body to get rid of cholesterol and stopping the liver from producing this compound.
A type of soluble fiber called pectin can lower cholesterol by up to 10%. It is found in fruits such as apples, grapes, citrus fruits, and strawberries.
Fruits also contain bioactive compounds that help prevent heart disease and other chronic diseases because of their antioxidant and anti-inflammatory properties.
Eating fruits and grapes, which are rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol (22).
Foods That Lower Cholesterol
Summary Fruit helps lower cholesterol and improve heart health. This is mainly due to fiber and antioxidants.
It may sound too good to be true, but research has shown that dark chocolate and cocoa can lower “bad” LDL cholesterol.
They had a 0.17 mmol/L (6.5 mg/dL) drop in “bad” LDL cholesterol. They also had lower blood pressure and increased “good” HDL cholesterol (
Cocoa and dark chocolate protect against oxidation of “bad” LDL cholesterol in the blood, which is the main cause of heart disease.
High Cholesterol Foods To Eat And Avoid, According To Experts
Therefore, you should either use cocoa alone or choose dark chocolate that contains 75-85% cocoa or more.
Summary The flavonoids in dark chocolate and cocoa help lower blood pressure and “bad” LDL cholesterol and raise “good” HDL cholesterol.
Studies have shown that garlic can help lower blood pressure and lower total and “bad” LDL cholesterol in people with high levels, but the latter effect is small (27,
Because relatively large amounts of garlic are required to achieve this cardioprotective effect, many studies have used older supplements that have been shown to be more effective than other garlic supplements (
Got High Cholesterol? Here Are Five Foods To Eat And Avoid
Summary: Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce risk factors for heart disease.
An analysis of 35 studies found that soy foods lower “bad” LDL and total cholesterol, and increase “good” HDL cholesterol.
Conclusion Soy foods have been shown to reduce risk factors for heart disease, especially in people with high cholesterol.
They are rich in fiber and antioxidants and are low in calories needed to maintain a healthy weight.
How To Control High Cholesterol, According To Patients
Some vegetables are high in pectin, a cholesterol-lowering soluble fiber found in apples and oranges.
Vegetables contain a variety of plant compounds that provide many health benefits, including protection against heart disease.
Green tea gets a lot of attention, while black and white tea have similar properties and health effects.
Most studies link tea to lower total and “bad” LDL cholesterol, but examine its effects on “good” HDL cholesterol and blood pressure (35).
Foods That Lower Cholesterol And Cholesterol Diet Plan
Dark leafy greens like kale and spinach contain lutein and other carotenoids, which can reduce the risk of heart disease.
Carotenoids act as antioxidants to get rid of harmful free radicals that cause hardening of the arteries.
Dark leafy greens help lower cholesterol by binding to bile acids, which help flush more cholesterol out of your body.
One study suggested that lutein may reduce levels of oxidized “bad” LDL cholesterol and prevent cholesterol from sticking to artery walls.
Everyday Foods That Can Help Lower Cholesterol
Summary Dark leafy greens are rich in carotenoids, including lutein, which have been linked to a lower risk of heart disease and stroke.
In one five-year study, elderly people at risk for heart disease were given 4 tablespoons (60 mL) of extra virgin olive oil daily along with a Mediterranean diet.
Compared to those on a low-fat diet, the olive oil group had a 30% lower risk of major heart disease, including stroke and heart attack (40).
Olive oil is a rich source of monounsaturated fatty acids that help raise “good” HDL and lower “bad” LDL cholesterol.
How To Lower Cholesterol? The Best Protein Sources To Add To Your Diet
It’s also a source of polyphenols, some of which reduce inflammation that promotes heart disease (41).
Summary Olive oil, a key component of the Mediterranean diet, provides monounsaturated fatty acids and antioxidants that can improve your heart.
By increasing your intake of these foods, you’ll be on the path to a balanced diet and heart health.
You can practice techniques such as mindful eating so that you can enjoy your food and stay full without overdoing it.
Ldl Cholesterol: What It Is & How To Lower It
Our experts regularly monitor the health and wellness space, and we update our articles when new information becomes available. Cholesterol is a waxy substance secreted by the liver that performs several functions in the body, including maintaining cell membranes and tissues necessary for hormone production. in bile secretion. It is abundant in many animal products. However, if the cholesterol level is too high and clogs the body, it can interfere with the normal functioning of the system. Cholesterol is not water-soluble, but is transported in the blood by lipoprotein molecules that contain cholesterol and fat-soluble vitamins.
There are different types of lipoproteins, including low-density lipoprotein (LDL) or bad cholesterol, and high levels of LDL cause cholesterol to build up in the blood vessels, which can lead to strokes, heart attacks, and atherosclerosis. But high-density lipoprotein (HDL), or good cholesterol, removes cholesterol that clogs blood vessels and prevents the risk of heart disease.
Some of the factors that can increase blood cholesterol levels include poor diet, unhealthy lifestyle, genetics and certain medications.
Changing your diet and choosing the right foods can go a long way in lowering your cholesterol and improving your lipid profile. Different foods are responsible for lowering LDL cholesterol in different ways, including the addition of soluble fiber to the diet, which binds cholesterol and its precursors in the gut and removes them from the body before they enter the bloodstream.
Foods That Lower Cholesterol
A monounsaturated fatty acid
