These 12 foods lower your LDL cholesterol

foods to lower cholesterol

Tasty and healthy: fannyfood.com shows you 12 foods that help in lowering LDL cholesterol.

Cardiovascular diseases, for example, heart attack or stroke belong to the Western world and are the most common causes of death. One of the risk factors is too high cholesterol levels, more precisely: high LDL cholesterol levels.

LDL cholesterol is called "bad" cholesterol (as opposed to "good" HDL cholesterol) according to cholesterollevels.net. But what makes LDL cholesterol as "bad" and dangerous? Cholesterol is insoluble in water. Therefore, it must be attached to our blood vessels to lipoproteins. These fat-protein compounds are classified according to density in "low-density lipoproteins" (LDL) and "high-density lipoprotein" (HDL). A high concentration of LDL can lead to vascular calcification lead, high HDL levels, however, protect the vessel walls.

People with high LDL levels should avoid nicotine, enjoy alcohol in moderation and get enough exercise. Also essential is a balanced diet.

* Important: a complete abstention of cholesterol foods is not necessary according to recent scientific findings. A much greater role played by the quality of the recorded fatty acids. Specific example: an egg does contain more cholesterol than pork, but who often eats roast pork, will have higher cholesterol levels, as someone that now and then has an egg on the table.

In addition, there are foods that will help you in lowering your LDL cholesterol levels - which are:

- Whole grain: The first step to reducing his LDL levels, is a high-fiber diet. Therefore, put on whole wheat, brown and black rice varieties.
- Vegetables: The consumption of vegetables is the foundation of a balanced diet. The eggplant is rich in vitamins, antioxidants, and fiber.
- Fruits: Besides vegetables, fruits are an important source of nutrients. Enjoy pears and apples that have high pectin content, which is beneficial to the LDL concentration in the blood.
- Avocado: A ripe avocado can have a fat content of up to 30 percent. Fat, however, is mainly of unsaturated fatty acids very good for heart health.
- Legumes: Whether beans or lentils - legumes keep us fit. They are rich in vegetable protein and fiber that binds LDL cholesterol.
- Fish: Fried fish or grilled does well for health. The omega-3 fatty acids contained in salmon and Co. reduce triglyceride levels in the blood.
- Soy: Soy products like tofu are rich in protein and also help in the reduction of LDL cholesterol.
- Olive oil: It is rich in unsaturated fatty acids. Depending on the variety, it is suitable for cooking, frying or as a base for salad dressing.
- Green tea: Start your day with a cup of green tea. The antioxidants contained have a positive effect on your blood lipid levels.
- Nuts: Enjoyed in moderation, almonds, pistachios, and walnuts are good for the body. Because nuts are also high in calories, you should not take more than 40 grams a day. And, important: always eat unsalted version.
- Dark chocolate: It contains flavonoids and antioxidants that help to lower LDL. The higher the percentage of cocoa in the chocolate, the better for the health. Because of their high fat and sugar content of chocolate, it should be consumed in small amounts.
- Red wine: A glass of red wine promotes heart health. Responsible for this is Resveratrol, an antioxidant that lowers LDL levels.
- Phytosterols: These substances - contained in some margarine varieties - inhibit cholesterol absorption in the intestine, thus lowering LDL levels.

Sources

http://www.cholesterolmenu.com/

http://www.cholesterolmenu.com/cholesterol-lowering-foods-herbs-vitamins-supplements/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/