In today’s health-conscious society, it is important to understand how our dietary choices can affect heart health. After all, the heart is the engine that keeps the body running smoothly. One major way to support the heart is to consume foods that can help to lower bad cholesterol levels.
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 levels of bad cholesterol rise too high, it can significantly contribute to the development of many health issues, particularly heart diseases. The good news is that your diet can greatly influence 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.
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What is cholesterol?
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. This buildup known as plaque can narrow the arteries, thereby restricting the flow of blood to the brain and heart. 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.
Nutrition and bad cholesterol (LDL)
What you consume plays an important role in the management of bad cholesterol. It is important to consume more food that can help to effectively balance the levels of cholesterol in the body, thereby reducing the risk of diseases. 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 the intake of foods that contain refined sugar and simple carbohydrates as these foods can further contribute to the development of heart diseases. Let us check some of the foods that can help to reduce the levels of bad cholesterol in the body:
Foods to lower bad cholesterol
1. Beans
On the hunt for a flexible food to incorporate into a low-cholesterol diet? Try beans! They can be incorporated into a wide range of dishes including salads, stews, and soups. 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. Consuming beans can ensure your body gets good amounts of protein while reducing your intake of saturated fats.
Beans are a great source of complex carbohydrates, which the body breaks down more slowly than simple carbohydrates. This slow digestion can help regulate blood sugar levels and decrease the risk of insulin resistance associated with heart diseases 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. Moreover, citrus fruits are packed with vitamin C and several antioxidants that can help prevent the narrowing of the arteries, one of the effects of 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. Moreover, walnuts contain omega-3 fatty acids that are linked to the improvement of cardiovascular 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. Plant sterols and cholesterol compete with each other during digestion in the intestines, as a result of this, food high in plant sterols can lower the amount of cholesterol absorbed by the body.
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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 inhibits the synthesis of cholesterol in the liver and supports the breakdown of bad 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 a good source of fiber, which makes them perfect for a cholesterol-reducing diet.
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. Like other types of soluble fiber, pectin attaches to cholesterol in the digestive tract and aids its removal from the body contributing to the decreased levels of LDL cholesterol.
Moreover, okra contains diverse plant compounds such as polyphenols and flavonoids that possess antioxidant qualities. These antioxidants aid the protection of the arteries from the effects of bad cholesterol including the narrowing and hardening of arteries. 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. Maintaining a healthy weight is essential for managing the levels of cholesterol and decreasing the risk of heart disease. Mackerel is rich in omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which possess many health benefits including lowering the levels of LDL cholesterol and reducing inflammation.
Another amazing thing about mackerel is that it is low in saturated fat, which makes it perfect for a low-cholesterol diet. Moreover, mackerel is loaded with antioxidants such as vitamin E and selenium that can help protect LDL cholesterol from oxidative damage. The oxidation of LDL can contribute 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.
Conclusion
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. By reducing the levels of bad cholesterol, these foods can reduce the risk of developing cardiovascular diseases. These foods include mackerel, oats, walnuts, olive oil, avocados, citrus fruits, and beans.
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