5 foods that lower LDL cholesterol

UpdatedTrends.com: If you are afraid that you could possibly suffer from high cholesterol in the long run,  then you need to keep in mind that your diet plays a crucial role in the increase and lowering of your cholesterol levels.

There are 3 types of cholesterol which can be found in the human body. The good one is called high-density lipoprotein (HDL) and is obviously good for the body, while the bad one, called low-density lipoprotein  (LDL), can choke the arteries of the heart causing heart attacks and other heart problems. The third type is very low-density lipoprotein (VLDL) where the liver is known to transfer cholesterol within a person’s body.

If you want to lower your LDL cholesterol, here are 5 foods that you need to include in your diet:

1. Fish – Fish has high levels of omega-3 fatty acids which are good for the health of your heart. Omega-3 fatty acids help in the reduction of blood pressure and lower the risk of developing blood clots. Make sure that you eat some high omega-3 fatty acid fish like mackerel, sardines, herring and salmon atleast twice a week.

2. Oats – Oats contain soluble fibre which helps in the reduction of low density lipoprotein (LDL) , which is also known as bad cholesterol. The soluble fibre absorbs cholesterol in the blood stream and you can also find this in apples and pears. Make sure you get 5-10 grams of fibre each day by consuming atleast 1- 1 1/2 cups of oats everyday.

3. Nuts – Some nuts like walnuts and almonds help in reducing of blood cholesterol. Such nuts have polyunsaturated fatty acids in abundance which help in keeping the blood vessels healthy. Make sure that eat a couple of  hazelnuts, pine nuts, peanuts pistachio nuts and walnuts everyday.

4. Sterols and stanols – Such substances are found in plants which help in the absorption of cholesterol. Orange juice, margarine and yogurt drinks with added plant sterols and stanols can help in the reduction of LDL cholesterol.

5. Olive oil – Normally no oil is considered good enough to consume on a daily basis, especially when it comes to increased cholesterol levels, but olive oil contains a mix of anti-oxidants which are known to lower bad cholesterol levels. Use olive oil instead of other oils in your cooking and drizzle extra virgin olive oil on your crunchy salads , but ensure that you don’t have too much since you don’t want to take in too many calories.

Besides following a healthy diet, ensure that you get enough of exercise on a daily basis and keep your weight under control. Cut down smoking and drinking and if you need any assistance, make sure yo contact your family physician for some guidance.