By now, most of us know that your health depends largely on what you eat, but most Americans are still not taking in enough vegetables or fruits, according to the CDC. [1] What you might not know is that eating specific foods can help reverse negative results on your next blood test. One of the most common problems people face is high LDL cholesterol that can lead to heart attacks and stroke. Fortunately, just by making sure you eat certain foods, you can lower LDL levels in your bloodstream.
Use Olive Oil
Sterols and stanols that are found in olive oil and other seeds and nuts help lower the absorption of cholesterol. Studies conducted by Harvard University praise these compounds and note that many food producers use them to fortify various products such as chocolate and granola bars. [2] We recommend that you add cold-pressed, extra virgin olive oil to your diet by using it for salads and cooking where possible.
Add Beans and Legumes to Your Diet
The most popular legumes are beans and they include things like chickpeas, lima beans, lentils, soybeans, and kidney beans. Whichever one you choose to eat on a regular basis, they will give you lots of soluble fiber, protein, and healthy carbs, with little to no fat. In fact, plant based diets are known to assist in lowering overall cholesterol. [3] Overall, beans and legumes keep you full for longer and help you regulate blood sugar while binding and flushing cholesterol from your body.
Make Fatty Fish a Weekly Staple
To reduce LDL cholesterol, you should eat fatty fish at least once a week. This includes things like sardines, tuna, mackerel, and salmon. Trading red meat for fish every week means you’ll be cutting down on the main source of saturated fats and bad cholesterol. Instead, you will get omega-3 fatty acids that are known to lower LDL levels.
Remember to Eat Oats
Starting your day out with oats such as oat bread, breakfast bars, or oatmeal, will be a great way to begin lowering LDL cholesterol. Just a small serving of oats gives you about 2 grams of healthy soluble fiber that brings down bad cholesterol over time.
Eat Fresh Fruits and Vegetables Each Day
There’s nothing better than reaching for fruits or vegetables when you feel an urge for a snack coming on. Things like strawberries, apples, grapes, and many different citrus fruits are all a great source of healthy sugars and soluble fiber. Moreover, you will find pectin in these fruits which is a soluble fiber known to lower LDL. If you’re stopping by a vegetable stand in your local market, make sure to purchase things like okra, broccoli, turnips, eggplants, sweet potatoes, and Brussels sprouts for their high content of soluble fiber.
Conclusion
If you’ve just got your results back and they show an elevated level of LDL cholesterol, start making dietary changes as soon as possible with the help of your doctor to avoid stroke and heart disease in the future. Depending on your LDL levels, you might just need to make a conscious decision to eat more
healthily, but don’t be surprised if you’re also prescribed cholesterol medication. This might include things like Repathacan, Praluent, and Lipitor.
[1]https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm
[2]https://www.health.harvard.edu/press_releases/sterols_stanols
[3]https://www.pcrm.org/good-nutrition/nutrition-information/lowering-cholesterol-with-a-plant-based-diet
