Cholesterol is a fatty substance that is found in animal products, such as meat, cheese, and butter.

While our bodies need cholesterol to function properly, excessive levels of LDL (low-density lipoprotein) cholesterol can lead to serious health problems, such as heart disease and stroke. Fortunately, one of the most effective ways to lower LDL cholesterol levels is through a healthy diet. In this guide, we will explore the foods you should eat and the ones you should avoid to lower your cholesterol levels.

Eat More Soluble Fibers

Soluble fibers are substances that dissolve in water and form a gel-like substance in the intestines. This gel-like substance helps to reduce the absorption of cholesterol in the bloodstream. Foods that are rich in soluble fibers include:.

• Oats
• Apples
• Oranges
• Beans
• Lentils
• Carrots
• Psyllium

Avoid Trans Fats

Trans fats are fats that are created through a process called hydrogenation. These fats are often found in processed foods, such as fried foods, baked goods, and snack foods.

Trans fats can raise LDL cholesterol levels, and lower HDL (high-density lipoprotein) cholesterol levels. Avoiding these types of fats can greatly benefit your cholesterol levels and overall heart health.

Eat a Variety of Fruits and Vegetables

Fruits and vegetables contain a variety of vitamins, minerals, and antioxidants that can help to lower cholesterol levels, as well as reduce inflammation in your body. Some good examples of fruits and vegetables to include in your diet are:.

• Dark leafy greens (kale, spinach, collard greens)
• Berries (blueberries, strawberries, raspberries)
• Citrus fruits (lemons, limes, grapefruit)
• Tomatoes
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Squash

Choose Lean Protein Sources

Choosing lean protein sources can help to lower your cholesterol levels, as well as reduce your overall intake of unhealthy fats. Some good examples of lean protein sources include:.

• Chicken breast
• Turkey breast
• Fish (salmon, tuna, cod)
• Legumes (beans, lentils, chickpeas)
• Soy products (tofu, tempeh)

Avoid Saturated Fats

Saturated fats are found in animal products, such as meat and dairy, as well as in some plant-based oils, such as coconut oil and palm oil. These fats can raise your LDL cholesterol levels, and should be avoided whenever possible.

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Some good alternatives to saturated fats include:.

• Extra virgin olive oil
• Avocado oil
• Nuts and seeds (almonds, walnuts, chia seeds)
• Fatty fish
• Coconut milk (in moderation)

Include Plant Sterols

Plant sterols are substances that are found in plant-based foods, such as fruits, vegetables, and nuts. These substances have been shown to reduce cholesterol levels, and are often added to heart-healthy spreads and margarines.

Some good food sources of plant sterols include:.

• Almonds
• Walnuts
• Chia seeds
• Brussels sprouts
• Soybeans
• Olive oil

Reduce Your Sodium Intake

Reducing your sodium intake can help to lower your blood pressure, which in turn can help to lower your cholesterol levels. Some good strategies for reducing your sodium intake include:.

• Avoiding processed foods
• Using salt substitutes
• Seasoning your food with herbs and spices instead of salt

Choose Whole Grains

Choosing whole grains over refined grains can help to lower your cholesterol levels, as well as reduce your risk of heart disease, stroke, and diabetes. Some good examples of whole grains include:.

• Whole wheat
• Brown rice
• Quinoa
• Oats
• Barley

Avoid Sugary Drinks

Sugary drinks, such as soda and sweetened iced tea, can raise your triglyceride levels, which in turn can increase your risk of heart disease. Avoiding these types of drinks can greatly benefit your cholesterol levels and overall health.

Conclusion

By following these dietary recommendations, you can greatly reduce your risk of heart disease, stroke, and other health problems associated with high LDL cholesterol levels.

Remember to eat a variety of fruits and vegetables, choose lean protein sources, and avoid saturated and trans fats whenever possible. By making these changes to your diet, you can improve your cholesterol levels and overall health.