How to Lower Bad Cholesterol — Foods That Help

In today’s health-conscious world, it’s important to know how what we eat can affect our heart health. After all, the heart is the engine that keeps the body running smoothly. Eating foods that can help lower bad cholesterol levels is one of the best ways to help the heart.

Mostly talked about in negative terms, cholesterol is an important substance in our bodies. However, it is of two types, the good cholesterol (HDL) and the bad cholesterol (LDL). When bad cholesterol levels get too high, they can cause a lot of health problems, especially heart disease. The good news is that what you eat can have a big effect on your cholesterol levels. In this article, we will shed light on the concept of bad cholesterol and what foods you can consume to lower it. Read along.

Understanding Cholesterol and Its Impact

Cholesterol is a type of fat found in the cells and bloodstream. This fat is essential for many functions of the body such as the development of cell membranes, the production of hormones like testosterone and estrogen, and the creation of vitamin D, despite the negative things surrounding it.

There are two types of cholesterol: low-density lipoprotein (LDL) commonly referred to as the “bad” cholesterol, and high-density lipoprotein (HDL), often hailed as the “good” cholesterol.

High levels of bad cholesterol are responsible for the development of health issues as they can cause a buildup of cholesterol in the arteries. Plaque is a buildup that can make the arteries smaller, which makes it harder for blood to get to the heart and brain. This can result in an increased risk of stroke and heart disease.

The good cholesterol (HDL), however, can help eliminate the buildup of bad cholesterol from the arteries and transport it to the liver, where it is then processed and removed from the body. While both LDL and HDL work in balance within the body, a low level of HDL and high levels of LDL are not good and can contribute to the risk of cardiovascular diseases.

Diet and Cholesterol Management

What you consume plays an important role in the management of bad cholesterol. Eating more foods that can help balance cholesterol levels in the body is crucial since it lowers the risk of getting sick. For nutrition aimed at reducing cholesterol, it is important to focus on eliminating foods that contain saturated and trans-fat such as fried foods, full-fat dairy products, and fatty meats.

Instead, consume foods that contain good amounts of unsaturated fats such as nuts, legumes, and whole grains. It is important to limit how much refined sugar and simple carbs you eat because these foods can make heart disease worse. Let us check some of the foods that can help to reduce the levels of bad cholesterol in the body:

1. Beans

On the hunt for a flexible food to incorporate into a low-cholesterol diet? Give beans a try! You can use them in many different kinds of dishes, like soups, stews, and salads. Beans are low in saturated fats unlike animal-based protein sources of foods, which is good for the reduction of bad cholesterol levels in the body. Eating beans can help you get enough protein while cutting down on the amount of saturated fats you eat.

Beans are a great source of complex carbs, which the body breaks down more slowly than simple carbs. This slow digestion can help keep blood sugar levels stable and lower the risk of insulin resistance, which is linked to heart disease and high levels of LDL cholesterol.

2. Citrus fruits

Many citrus fruits like grapefruits and oranges are rich in soluble fiber. In the digestive tract, soluble fiber attaches to cholesterol, which helps prevent its absorption into the bloodstream aiding the reduction of LDL levels. Citrus fruits are also full of vitamin C and other antioxidants that can help keep your arteries from getting narrower, which is one of the repercussions of having high LDL levels.

Another reason you should add citrus fruits to your diet is that they are typically low in calories and saturated fat, making them a good choice for supporting heart health and management of cholesterol levels. Furthermore, citrus fruits contain powerful flavonoids like naringin and hesperidin that may have lowering effects on cholesterol.

3. Walnuts

Walnuts are a great source of soluble fiber, which makes them an excellent addition to a diet aimed at reducing bad cholesterol levels. This versatile nut is rich in healthy fats especially polyunsaturated fats, which can contribute to the reduction of LDL levels. Walnuts also have omega-3 fatty acids, which are good for heart health.

Consuming foods like walnuts that contain omega-3 fatty acids may help decrease inflammation and support blood vessel functions, thereby contributing to a reduced level of bad cholesterol. Walnuts also contain plant sterols which have been shown to aid in the reduction of LDL cholesterol levels. Cholesterol and plant sterols fight for space in the intestines during digestion. Because of this, foods high in plant sterols can limit the amount of cholesterol that the body absorbs.

4. Flaxseeds

Flaxseeds are tiny powerful nutritional powerhouses and contain numerous nutrients such as lignans, protein, omega-3 fatty acids, magnesium, phytochemicals, and B vitamins. Flaxseeds are incredibly high in alpha-linolenic acid (ALA), a kind of omega-3 fatty acid that has been proven to reduce LDL levels. ALA stops the liver from making cholesterol and helps break down harmful cholesterol particles. Moreover, flaxseeds contain soluble fiber, which can also reduce the levels of bad cholesterol.

In addition, flaxseeds are high in lignans, which possess anti-inflammatory and antioxidant qualities. These properties can help lower levels of bad cholesterol by interrupting the absorption of cholesterol in the intestines and promoting its elimination from the body. Consume flax seeds ground up to maximize their health benefits.

5. Avocados

Appreciated for their rich and creamy flavor, avocados can offer numerous health benefits including lowering the levels of bad cholesterol. Avocados are high in monounsaturated fats, especially oleic acid, which is a kind of fat that is beneficial for heart health. Moreover, monounsaturated fats can aid the reduction of LDL cholesterol levels, while supporting the increase of good cholesterol (HDL). Avocados contain generous amounts of potassium, which can help regulate blood pressure by preventing the effects of sodium which can contribute to hypertension and heart diseases.

Moreover, avocados contain antioxidants like lutein and vitamin E that can protect LDL from oxidation. Oxidation of bad cholesterol can contribute to the development of plaques in the arteries and heart diseases. Avocados are also high in fiber, which makes them a great food for lowering cholesterol.

6. Okra

Also known as, gumbo or lady’s finger, okra is a nutritious and versatile vegetable that offers diverse health benefits including the potential to decrease the levels of bad cholesterol. Okra is rich in pectin, which is a kind of soluble fiber that is associated with lowering cholesterol. Pectin, like other types of soluble fiber, sticks to cholesterol in the digestive tract and helps the body get rid of it. This lowers LDL cholesterol levels.

Moreover, okra contains diverse plant compounds such as polyphenols and flavonoids that possess antioxidant qualities. These antioxidants help keep bad cholesterol from hurting the arteries, which can cause them to narrow and harden. Okra can also support digestive health due to its gel-like texture. Another fantastic thing about okra is that it is low in fat and calories, which makes it an excellent addition to your diet.

7. Mackerel

Mackerel is loaded with high-quality protein, which is beneficial for weight management. Keeping a healthy weight is important for lowering cholesterol levels and lowering the risk of heart disease. Mackerel is high in omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These acids have many health benefits, such as lowering LDL cholesterol levels and reducing inflammation.

Mackerel is also great for a low-cholesterol diet because it has very little saturated fat. Mackerel is also full of antioxidants like vitamin E and selenium that can help keep LDL cholesterol from being damaged by oxidation. Oxidation of LDL can lead to atherosclerosis.

8. Oats

Oats are a nutritious whole grain and offer plenteous health benefits. Numerous studies have asserted that consuming oats has effects on lowering LDL cholesterol levels, resulting in an overall balance of cholesterol levels. Moreover, they contain antioxidants such as avenanthramides that possess strong anti-inflammatory qualities that can help reduce the development of atherosclerosis.

Consuming oats is good for weight management as they increase satiation due to their rich fiber. Moreover, oats possess a low glycemic index meaning that they do not cause sudden spikes in blood sugar compared to refined grains. This can help regulate blood sugars and reduce the risk of insulin resistance, which is closely related to increased LDL cholesterol levels.

9. Olive oil

Olive oil contains primarily monounsaturated fats especially oleic acid, which can help reduce LDL cholesterol levels and risk of heart diseases. Moreover, olive oil contains compounds such as oleuropein and oleocanthal that possess anti-inflammatory qualities beneficial for reducing cholesterol levels.

In addition to reducing LDL cholesterol levels, olive oil can help elevate the levels of HDL cholesterol. It aids the removal of bad cholesterol from the bloodstream. By raising the levels of good cholesterol, olive oil supports the management of cholesterol levels.

Summary

Maintaining healthy cholesterol levels is essential for overall optimal health. While good cholesterol (HDL) is beneficial for the body, LDL can increase the risk of diverse diseases. There are diverse foods that can lower bad cholesterol (LDL) levels. These meals can lower the chance of getting heart disease by lowering the amount of harmful cholesterol in the body. These foods include mackerel, oats, walnuts, olive oil, avocados, citrus fruits, and beans.