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What Are The Top Five FoodsThat Lower LDL Cholesterol?

To keep healthy cholesterol levels, you should take foods that lower ldl cholesterol levels. Selecting such food is important as unhealthy foods also increase your LDL or “bad” cholesterol. Unhealthy eating habits including eating a lot of junk food, food enriched with saturated fats or trans fats are all well known to shoot up your LDL cholesterol. Here are few top foods to lower LDL cholesterol and to help you to maintain healthy cholesterol levels.

NOTE. The classification below is for convenience and not in order of priority.

No. 1 Food That Lowers LDL Cholesterol - NUTS

It is well established fact now that walnuts can significantly reduce your blood levels of bad cholesterol. This is an excellent food that lower LDL Cholesterol. Walnuts contain polyunsaturated fatty acids and have excellent properties to keep your blood vessels healthy and elastic. Similarly almonds have shown to have similar effect. Start eating handful (43 grams) of nuts including almonds, peanuts, pecans, hazelnuts, pistachio nuts and other nuts will reduce your “bad” cholesterol and also reduce your risk of having heart disease and stroke.

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CAUTION
As all nuts are high in calories, you should not eat more than a handful of them. Eating more will cause weight gain which is also an important risk factor for heart disease. To avoid this you can easily replace foods high in saturated fats with nuts. You can replace cheese or meat with a handful of walnuts and almonds to avoid weight gain.

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No. 2 Food That Lowers LDL Cholesterol - OATMEALOatmeal

Oatmeal has also been used as one of the foods to lower LDL cholesterol. Oatmeal contains soluble fiber which reduces LDL or the “bad cholesterol”. Kidney beans, apples, pears, barley, and prunes are rich in soluble fibers. Soluble fibers lower your LDL or “bad’ cholesterol levels by reducing the absorption of LDL cholesterol in your intestines. Add about 10 grams of soluble fibers in your daily diet. If you eat 1 ½ cups of cooked oatmeal provides your about 6 grams of fiber. You can add fruits like bananas which are also an excellent source of fibers.

No.3 Food That Lowers LDL Cholesterol - FISH AND OMEGA -3 FATTY ACCIDS

Some fish contains high levels of Omega-3 fatty acids which will also help you reduce your “bad cholesterol”. Omega-3 fatty acids have other heart protecting properties like they reduce blood pressure and risk of blood clot formation. If someone with heart disease starts adding omega-3 fatty acids in diet, it will significantly reduce the risk of sudden death due to heart attack. So how much fish you need to maintain healthy cholesterol levels? Well…add at least two servings of fish a week including lake trout, mackerel, sardines, tuna, and salmon. They contain high levels of omega-3. Don’t overcook your fish rather baking or grilling it will keep the omega-3 fatty acids in active form. You can also take omega-3 or fish oil supplements to help you reduce your cholesterol levels. Find out a product review of a cholesterol lowering supplement by clicking here.

No.4 Food That Lowers LDL Cholesterol - OLIVE OIL

Olive oil has been used for centuries as a food that lowers LDL cholesterol and is known for its extraordinary health friendly properties. Olive oil contains a powerful mixture of anti-oxidants known to help reduce your LDL or “bad” cholesterol. The recommendations are that you should add about 2 tablespoons (23 gm) of olive oil in your daily diet. To ensure you get the right olive oil, always go for extra-virgin olive oil.

No.5 Food That Lowers LDL Cholesterol - Plant Sterols