Cholestrol

Top Five LDL Cholesterol Reducing Foods

Low density lipoprotein (LDL)

is considered as the major carrier of cholesterol in the body. It is for the same reason that high levels of LDL in the blood, results in the deposition of plaque like content in the arteries, which can clog them and block the flow of blood and ultimately result in a heart attack. So it is advisable to keep the levels of LDL lower in the body.

The ideal level of LDL in the body should below 130 milligrams per deciliter of blood. It is for the same reason that food which carry less LDL cholesterol in them must be taken in good quantity. Some of these food items are discussed in the article below.

Top Five LDL Cholesterol Reducing Foods:

As we know that a healthy diet can help in reducing the amount of cholesterol in the body and hence prevent heart disease as well. Some of the food items which can be a part of your healthy diet are discussed below:

  • Soluble Fiber and High Fiber Content: 

    The presence of soluble fiber in the food helps in reducing the absorption of cholesterol in the bloodstream. Soluble fiber is present in foods like apples, barley, pears, oat meat etc. Intake of 5-10 grams of soluble fiber in a day greatly reduces the amount of LDL cholesterol in the body. Intake of 1 ½ cup of oatmeal in a day can alone provide 6 grams of fiber to your body. Similarly intake of a banana provides nearly 4 grams of fiber.

  • Intake of Olive Oil:

    Actually, olive oil contains antioxidants in good amount which helps in reducing the levels of LDL cholesterol in the body without disturbing the levels of HDL cholesterol. It is for the same that intake of 2 tablespoons of olive oil (nearly 23 grams) in a day can benefit your heart greatly.intake of olive can be done in many ways like mixing it with vinegar as a dressing for salad, using it in place of butter in your food, use it as a marinade etc. As this oil carry high calories so it is advisable to take it in a limited amount only.

  • Intake of Almonds and Nuts:

    Almonds and nuts like walnuts etc are rich in polyunsaturated fatty acids, which help in reducing the amount of cholesterol in the blood. Intake of 1.5 ounce of nuts like peanuts, pine nuts, almonds, pistachio nuts, walnuts, hazel nuts greatly reduces the risk of heart disease in your body.

  • Intake of Omega Fatty 3 Acids:

    Intake of omega fatty 3 acids in good amount reduces the risk of high blood pressure and development of blood clot in veins as well. As these fatty acids are present in fishes so intake of fish is very beneficial for your heart. Intake of at least 2 servings of fishes in a week will serve the purpose.

  • Intake of Soy Products:

    The products of soy can be a great substitute for animal products. This means that if you are a vegetarian, then intake of a cup of soy in a day will be greatly helpful in reducing the level of LDL cholesterol in the body.

 

 

 

 

 

 

Leave a reply

Your email address will not be published. Required fields are marked *