Close to half of the US population has been found to have unhealthy cholesterol levels. And almost 1 out of 3 Americans have unhealthy LDL or bad cholesterol. LDL is known as the unhealthy cholesterol. The higher the cholesterol you have, the greater your risk of developing heart disease, stroke, diabetes and high blood pressure.
The waxy and the fat like substance that is found in every cell in the body passes through the bloodstream, in forms of lipoprotein. Lipoproteins are packages that are made of fat on the inside and proteins on the outside. Cholesterol can be grouped into two, the low density lipoproteins or the LDL and the high density lipoprotein or the HDL. The LDL is more commonly known as the bad cholesterol while the HDL is more commonly known as HDL.
Since the high level of cholesterol may result to clogged arteries, arteries covered with plaque restricting blood flow, heart attack, stroke and other arterial disease, it would be very right to start lowering it by eating the right food.
Foods to Combat the LDL
75% of a body’s cholesterol is made by ones liver while 25% comes from the food that one eats. Maintaining cholesterol can be tricky especially with the food and tempting things around us. What may raise bad cholesterol involves full fat dairy, fat in meats and trans fat from baked goods. So here is a list you can use.
Oily fish seems to be the top choice for this. Since oily fish contains omega-3, cholesterol busting polyunsaturated fats, it has become a major choice to address certain conditions in the body. Omega-3 is known to keep heart healthy, to reduce inflammation in the body and to prohibit pain.
Flaxseed and Chia Seed
Chia and Flaxseed contains the same component of oily fish above, the omega-3. The difference is it comes from a different type of fatty acids, the ALA while fishes and marine source have the DHA and the EPA. The two seed sources above can be grounded and be sprinkled into daily cereals, smoothies and other snacks.
Oats and Barley
Whole grains are among the best source of soluble fiber which can absorb and block cholesterol, the bad ones. 3 grams of this soluble fiber a day helps in lowering LDL by 5 to 10 percent. Oats and barley and all other grainy snacks should be consumed with lots of water.
Beans and Legumes
Beans, peanuts, peas and lentils are also a good source of soluble fibers. Lima beans has been a known source that many banks on. Pinto beans too. 2 half cup of dried pinto beans daily for 12 weeks may reduce your LDL by 7 percent. You can always enjoy lentils and beans in your soups, your rice or your breakfasts.
Studies suggest that green tea can reduce the LDL levels. Green tea contains anti-oxidants and is reach in flavanoid. 1 to 2 cups a day can be a good starter. You should be cautious of your consumption as well since green tea is also filled with caffeine. Drink it in moderation.
Soy is free from cholesterol, high in fiber and is low in saturated fat making at a candidate fro LDL lowering foods. It can act as meat substitute as well as can be swapped with dairies. Soy milk, fresh soy n salads, tofu are some of the way to consume or include soy in your diet.
This in moderation can help lower cholesterol and raise the good ones. It has Polyphenols or the antioxidants which lowers LDL in one’s body. Grape juice can also help. Snacking on pure red grapes is also an option.
Coca powder and dark chocolates help in busting your LDL level. Dark chocolate is 60% cocoa, making it healthy which is opposite form your usual sweetened chocolate.
Tomatoes have cancer fighting properties and can also reduce cholesterol. Tomatoes are known for lycopene which can reduce LDL by 10 Percent. Tomato juice, or having tomato in your salad is a way to include tomato in your diet.
Fruits and Vegetables
You can never o wrong with natural foods. So try to consume more fruits and vegetables and lower your processed foods consumption.
And lastly, exercise it out, and leave behind your unhealthy lifestyle.
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