It’s easy to eat foods that raise your cholesterol level to alarming numbers, but the reverse is also true. You can choose to eat foods that lower your LDL or 'bad cholesterol' and raise your HDL or 'good' cholesterol. Raising your HDL or 'good' cholesterol helps by cleaning out excess cholesterol that otherwise would have formed 'plaques' that clog the arteries and lead to heart disease. There are various ways that foods can lower the LDL or harmful cholesterol- carrying particles that contribute to clogging your arteries. Some deliver soluble fiber, which works like a sponge by binding with cholesterol and cleaning it out of the body before it goes into the bloodstream. Some foods contain polyunsaturated fats, which lower cholesterol directly and others contain plant sterols and stanols that block the body from absorbing cholesterol.
SOME EXAMPLES OF FOODS THAT LOWER LDL ARE:
- Soluble Fiber can be found in oatmeal, oat bran and high-fiber foods such foods as kidney beans, apples, pears, barley, eggplant, okra and prunes.
- Polyunsaturated Fats are liquids such as vegetable, canola, sunflower, safflower and olive oil used in place of butter, lard or shortening.
- Fish and Omega-3 Fatty Acids. Salmon and other fatty fish such as albacore tuna, halibut, mackerel, herring, and sardines reduce blood pressure and the risk of developing blood clots.
- Walnuts, Almonds and Other Nuts. Replace cheese or croutons in your salad with a small handful of nuts.
- Plant Sterols and Stanols occur naturally in small amounts in many grains, fruits, vegetables, legumes, nuts and seeds. Manufacturers have started adding them to foods such as fortified orange juice, cereals and granola.
"The body becomes what the foods are, as the spirit becomes what the thoughts are." - Kemetic Saying