Reduce Bad Cholesterol With These Foods
Health authorities recommend that cholesterol levels should be no higher than 5.5 mmol per liter if there are no other risk factors present.
If there are other cardiovascular risk factors such as smoking and high blood pressure or pre-existing cardiovascular (heart) disease, then the aim for the LDL levels would be less than 2 mmol/l.
Reduce bad cholesterol with these foods
Wine
Red wine contains resveratrol, a substance found in the red grape skin, which may prevent damage to blood vessels by reducing the risk of blood clots and lowering LDL.
Drinking too much alcohol can cause a host of other health issues, however; so while a glass of red wine at dinner is fine, don’t overdo it.
Fish
Fish like salmon, albacore tuna, sardines, and halibut are all rich in omega-3 fatty acids, which reduce triglycerides in the blood. Aim for 8 ounces of fish a week, and bake or grill the fish to keep it healthy.
Avocado
There’s more to avocados than just guacamole. They give you oleic acid, which helps lower the bad cholesterol in your bloodstream. Try putting a few slices on your turkey sandwich, or add them to a salad. Avocado oil, which has a subtle, sweet flavor, can also be used in place of other oils in cooking.
Tea
Both black and green teas contain powerful antioxidants that may reduce cholesterol levels. Green tea typically contains more of these antioxidant powerhouses, as it is made from unfermented leaves and is less processed. Just go easy on the cream and sugar.
Olive oil
Olive oil is a plant-based fat, so it’s a better choice when you’re trying to lower your “bad” cholesterol than fats that come from animals. It’s great mixed with red wine vinegar, a minced garlic clove, and a little ground pepper for a salad dressing.
For something different, try braising vegetables like carrots or leeks. Just drizzle 3 tablespoons of oil over vegetables in a snug baking dish, scatter some herbs, cover with foil, and put in a 375-degree oven for about 45 minutes.
Whole grains
Barley, oatmeal, and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream.
Try switching out your regular pasta for the whole-grain version, or use brown rice instead of white. To give an added cholesterol-busting kick, top your morning oatmeal with high-fiber fruit like bananas or apples.
