Dietary changes are the most important way to lower your LDL (low-density lipoprotein) cholesterol, also known as your bad cholesterol. When your LDL cholesterol level is too high, it can form plaque in your arteries that makes it difficult for your blood to circulate. If this buildup gets too severe, a heart attack or stroke may be the result. But, by making changes in your diet, you can lower your LDL cholesterol level.
Foods With Soluble Fiber
Soluble fiber lowers the absorption of cholesterol in your intestines, and it is found in oatmeal, kidney beans, apples and bananas. Eating 10 grams per day will lower your cholesterol.
Polyunsaturated Fatty Acids
Walnuts and almonds are full of polyunsaturated fatty acids, which help keep the blood vessels healthy. Since walnuts and almonds are high in calories, eat only a handful at a time.
Omega-3 Fatty Acids
Foods such as fish that are rich with omega-3 fatty acids are good for the heart, because they lower blood pressure and cholesterol. Fish such as sardines, tuna and salmon have a lot of omega-3 fatty acids, and doctors recommend two servings of fish per week.
Olive Oil
Olive oil is rich in antioxidants that lower your LDL cholesterol. Research has found extra virgin olive oil to be even more effective, and doctors recommend 2 tbsp. per day.
Plant Sterols
Food fortified with plant sterols, such as margarine, juices and yogurt, help block the absorption of cholesterol.
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