Diet is often to blame for the rise in harmful LDL and the reduction in protective HDL. Genes play a role too. Genes aren't something you can change, here are things you can:
In with the good
There are many foods that can lower your cholesterol levels in various ways. Some deliver soluble fibre. The fibre will bind cholesterol and its precursors in the digestive system and drag them out of the body before they get into circulation. Others will give you polyunsaturated fats, these directly lower LDL. Some contain plant sterols and stanols, can block the body from absorbing cholesterol.
Oats
A very simple first step to improving your cholesterol levels is by having a bowl of oatmeal for breakfast. It gives you 1 to 2 grams of soluble fibre. For added fibre, try a sliced banana or some strawberries with the oats.
Barley and other whole grains
The grains deliver a good amount of soluble fibre which can help lower the risk of heart disease.
Beans
Beans are especially rich in soluble fibre.
Eggplant and okra
These two vegetables are good sources of soluble fibre.
Nuts
Studies show that eating almonds, walnuts, peanuts, and other nuts is good for the heart.
Apples, grapes, strawberries, citrus fruits
These fruits are rich in pectin, a type of soluble fibre that lowers LDL.
Foods fortified with sterols and stanols
Sterols and stanols extracted from plants gum increase the body's ability to absorb cholesterol from food. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol.
Fatty fish
Fatty fish contain omega-3’s. These essential fatty acids reduce triglycerides in the bloodstream and also protect the heart.
Out with the bad
Saturated fats
Saturated fat can increase your levels of "bad" LDL cholesterol. But it has some benefits, too — it lowers triglycerides and nudges up levels of "good" HDL cholesterol. It is best to limit your intake of saturated-fat-rich foods.
Trans fats
Trans fats increase LDL cholesterol and triglyceride levels while reducing levels of HDL cholesterol.
Originally published on Jul 03, 2018
