Eating low-density lipoprotein (LDL) foods like nuts, whole grains, and good fats can help lower cholesterol. Pistachios, almonds, walnuts, hazelnuts, and walnuts are LDL foods. Whole grains contain soluble fiber that is beneficial for lowering cholesterol levels. Good fats, such as olive oil, can be used in place of high-cholesterol saturated fats. Sterols and stanols, found in oils, seeds, nuts, and other vegetables, can reduce bad cholesterol. A balanced diet with plenty of LDL foods, fruits, and vegetables is essential to reduce fat consumption.
High-density lipoproteins (HDL) and low-density lipoproteins (LDL) are types of cholesterol made by the body. HDL is often referred to as good cholesterol and LDL as bad cholesterol. Researchers have shown that dietary intake plays an important role in lowering and/or controlling cholesterol levels. In addition to exercise or weight loss, eating low-density lipoprotein foods like nuts, whole grains, and good fats can help lower cholesterol.
Pistachios, almonds, walnuts, hazelnuts, and walnuts are low-density lipoprotein foods. The components of these nuts are converted into useful omega-3 fatty acids by the body. Research links eating just 1.5 ounces (42.5 grams) of these nuts with a lower risk of coronary heart disease.
Whole grains are LDL foods, and the soluble fiber they contain is beneficial for lowering cholesterol levels. Oats have the highest amount of soluble fiber compared to other whole grains. As oats or oat bran digest, the soluble fiber turns into a gel-like substance. Scientists think that cholesterol sticks to the gel in the intestine and is not absorbed by the body.
Good fats are also low-density lipoprotein foods and can be used in place of high-cholesterol saturated fats, such as ghee or lard. Olive oil, a monounsaturated fat that is rich in vitamin E, has been shown to help lower LDL cholesterol. These good fats should be used sparingly because they are very high in calories. In general, people need only 2 tablespoons of oil per day.
Sterols and stanols are components of oils, seeds, nuts and other vegetables that have been shown to reduce bad cholesterol by up to 17%. According to the American Heart Association, people with high cholesterol should consume 2-3 grams of sterols and stanols every day. These compounds are routinely added to some LDL foods such as margarines, orange juice, granola bars, and cheese. However, there does not appear to be a preventative cardiac benefit when people with normal cholesterol eat foods with added sterols and stanols.
Eating low-density lipoprotein foods is important, but it won’t just cure high cholesterol. In general, everyone should exercise and eat a balanced diet with plenty of low-density lipoprotein foods, such as fruits and vegetables. It is essential to reduce the consumption of fats in general and saturated fats specifically. Choosing lean cuts of meat, or no meat at all, substituting brown rice for white rice, herbs and spices for cheese sauce, or using raw oats instead of breadcrumbs when making meatloaf are all simple tricks that can help foster a overall healthy diet.
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