There are two kinds of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as “bad” cholesterol because it clumps in the arteries and blocks blood flow. HDL is called “good” cholesterol because it tends to scrape the LDL off the artery walls as it passes through your bloodstream. This means that high HDL levels are an asset, while high LDL levels are a problem.
Your body produces all the cholesterol it needs. Anything extra is a result of your diet, lack of exercise, and more likely than not, stress. That means that you can change your cholesterol levels by changing your diet. The following foods have been shown to either lower LDL or raise HDL cholesterol levels.
the foods
Nuts
Walnuts are rich in polyunsaturated fatty acids, which keep blood vessels supple and healthy. Almonds harbor the same fatty acids and have a similar effect. But before you go shoveling the mixed nuts into your mouth, take notice: Nuts are very high in calories and you only need a handful of them each day to do the trick. Studies have shown that one-third of a cup of walnuts is enough to make a big difference, lowering LDL cholesterol levels by as much as 12%.
Oatmeal
The people at Quaker were right: Oatmeal really is heart-healthy. The grain is high in soluble fiber, which ensnares cholesterol in your intestines before it gets a chance to enter your bloodstream. Eat about a cup and a half of cooked oatmeal a day and watch your cholesterol numbers drop.
If you get sick of oatmeal, there are plenty of other options: Kidney beans, Brussels sprouts, apples, pears, barley, and prunes contain tons of soluble fiber. Try to get about 10 grams of the stuff a day; it’ll decrease your LDL levels by about 5%.
Fish
Eskimos have great hearts — literally. Eskimos in Greenland have a lower rate of heart disease than others on the frozen island. Why? It’s all the fish they eat. Fish contains high levels of omega-3 fatty acids, which lower bad cholesterol levels, reducing blood pressure and the risk of getting blood clots. But not all fish is created equal. Mackerel, lake trout, herring, sardines, albacore tuna, and salmon have the highest levels of omega-3 fatty acids.
Try to get about three servings of fish a week. If you happen to hate fish, try adding some flaxseed, walnuts, canola oil or soybean oil to your diet. All are high in omega-3 fatty acids and can be mixed into dishes without imparting big flavors.
Fruits and veggies
It’s always a good idea to eat lots of fruits and vegetables. When you have high cholesterol, however, it’s doubly important to eat several servings a day. Fruits and veggies have lots of soluble fiber, so eat at least five servings a day for ultimate benefits. But before you throw a fit, remember that a serving is only half a cup. The best fruits and veggies — the ones that contain the most fiber — are apples, citrus fruits, berries, carrots, apricots, prunes, cabbage, sweet potatoes, and Brussels sprouts.
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