Cholesterol - Use Foods To Lower LDL Cholesterol

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Cholesterol - Use Foods To Lower LDL Cholesterol

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According to research, a diet to lower LDL cholesterol can effectively prevent the development of cardiovascular disease and subsequent adverse events, such as heart attacks and stroke.

LDL cholesterol, which stands for low-density lipoprotein cholesterol, is what is known as the body's bad cholesterol. A diet to lower LDL cholesterol levels should include plant sterols and stanols and fatty fish.

1. Plant Sterols and Stanols

Adding plant sterols and stanols to your meals results in an effective diet to lower LDL cholesterol. Plant sterols and stanols are molecularly similar to cholesterol, allowing them to effectively block cholesterol absorption in the intestines.

Plant sterols and stanols are found naturally in many foods, including fruits, vegetables, grains, nuts and seeds. Experts say that 2 grams of plant sterols or stanols a day is sufficient to create a diet to lower LDL cholesterol. Three servings daily of plant sterols and stanols have been shown to decrease cholesterol levels by approximately 20 points.

However, a high-sterol and stanol diet to lower LDL cholesterol is not for everybody. Plant sterols and stanols can also give you additional calories, which your body may not need.

2. Fatty Fish

A diet to lower LDL cholesterol should also include fatty fish. Fatty fish, such as tuna, salmon and mackerel, are rich in beneficial omega-3 fatty acids. Omega-3 fatty acids can help lower cholesterol and triglycerides in the body, preventing the development of arterial plaques.

Fatty fish includes salmon, trout, herring, tuna, mackerel and sardines. Experts suggest salmon amounting to four ounces gives you 83% of the omega-3 fatty acids you need daily.

Another important thing when adding fatty fish to your diet to lower LDL cholesterol is that how you prepare the fish also matters. Ideally, you should broil, steam, microwave or grill these fish to get the best benefits. Frying fish is not recommended.

Always remember that fatty fish still contains fat. Eating too much can also give you calories that may be bad for you in the long run. Also, some fish contains mercury, which is harmful for children and pregnant women.

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