The facts are clear: over 100 million adults in America that are 20 years or older have elevated levels of cholesterol. [1] But even though everyone knows that a balanced and healthy diet is the best way to prevent this, many of us are still not eating enough fruits and vegetables according to the CDC. [2]
High LDL cholesterol leads to an increase of triglycerides and fats in your blood which can cause heart attacks and stroke down the line.
Fortunately, you can improve your blood test results and bad LDL cholesterol by making sure you eat certain foods on a regular basis.
1. Eat More Fatty Fish
Tuna, sardines, mackerel, and salmon are known to help lower LDL cholesterol. By trading red meat for fatty fish a few times a week, you’ll cut down on one of the leading sources saturated fats and LDL levels. Additionally, these fish have lots of omega-3 fatty acids that are beneficial to your heart and which bring down triglycerides.
2. Use Olive Oil
Olive oil is one of the best and easiest things to add to your diet if you need to fight LDL cholesterol. This is because it contains stanols and sterols, substances that prevent your body from taking on cholesterol. Stanols and sterols are found in legumes, nuts, seeds, and vegetable oils such as olive oil. Harvard University studies prove this and note that you can also find foods fortified with these compounds, such as granola or chocolate bars. [3]
3. Add Legumes and Beans to Meals
Chickpeas, kidney beans, lentils, fava beans, black beans, and so on are all a great source of soluble fiber, high in protein, and low in fat. Eating beans and legumes is not only healthy, but it also keeps you full longer which helps with blood sugar levels and losing weight.
4. Get Your Oats In
Most people that eat oats on a regular basis eat them for breakfast because they help you kick off your day with a healthy and filling meal. However, oats are a great way to treat high LDL cholesterol because they contain lots of soluble fiber which lowers LDL absorption.
5. Don’t Forget Fruits and Vegetables
Overall, one of the best ways to prevent having bad cholesterol or to lower high LDL levels is to eat more fruits. Instead of reaching for sugary sweets or salty snacks, grab an apple, some strawberries, or citrus fruit, as they all have lots of soluble fiber. These snacks will also give you plenty of pectins, a fiber that’s known to reduce LDL levels. When it comes to vegetables, you should eat more broccoli, turnips, sweet potatoes, eggplants, and Brussels sprouts.
Conclusion
If left untreated, LDL cholesterol can lead to serious health conditions such as strokes and heart attacks. If you have a problem with bad cholesterol, your doctor may prescribe you medication such as Praluent, Repathacan, and Lipitor, but also suggest making some of the same dietary changes we’ve outlined above.