What you eat is vital to how healthy your cholesterol levels are. Eating foods that keep cholesterol in a healthy range helps prevent health issues like a heart attack or stroke. Cholesterol is a waxy substance that travels through the bloodstream as either low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL cholesterol is bad because it causes fatty deposits to build up in the blood vessels. This fat can block blood flow and cause heart attacks or strokes. HDL or good cholesterol helps remove cholesterol from the body through the liver. Now that you know the types of cholesterol and how they affect your body, let’s look at some foods that help keep your cholesterol in a healthy range.
Eggplant is high in dietary fiber; fiber helps improve blood cholesterol levels. It also reduces the risk of developing heart disease, stroke, obesity, and type 2 diabetes.
Okra is a warm season vegetable, the gel found in okra, mucilage, can help lower cholesterol by binding to it during digestion. This removes cholesterol through the stool.
Eating two apples a day can reduce both your total cholesterol and LDL cholesterol levels.
My bad cholesterol was within normal range and my good cholesterol was high. I contribute this to my eating an avocado almost every day. Eating one avocado a day can improve cardiovascular disease risk by lowering LDL cholesterol without lowering HDL cholesterol.
Our bodies do not produce Omega-3 fats these essential polyunsaturated fats must be eaten. These fats are found in fish such as salmon, mackerel, and sardines. Other heart health benefits include preventing cholesterol crystals from forming in the arteries, which reduces inflammation and improves the way HDL cholesterol works.
If I’m not eating an avocado for breakfast, my other go to breakfast is oatmeal. Now, get it right, I’m referring to Old Fashioned Oatmeal, not the stripped down of all fiber microwave oatmeal. 3 grams of soluble fiber per day is needed to lower cholesterol.
Nuts are a good source of unsaturated fats, which can help lower LDL cholesterol levels. Nuts are rich in fiber, which helps keep the body from absorbing cholesterol and promotes its excretion. Include almonds, walnuts, pistachios, pecans, hazelnuts, Brazil nuts, and cashews. I go to Aldi’s and buy nuts in the snack size. I can throw them in my purse or keep them in my vehicle to snack on.
The other thing I buy at Aldi’s to snack on is dark chocolate. This is the real dark chocolate containing cocoa. I place the bars in my freezer and break off one or two sections to snack on. One caution, eat dark chocolate on moderation, as they can be high in saturated fats and sugar.
Another high-fiber food is lentils, one portion contains 3.3g of fiber. Fiber as stated above prevents the body from absorbing cholesterol into the bloodstream. People living in the Mediterranean part of the world are very healthy. One reason is extra virgin olive oil. Aside from reducing LDL levels, EEVO has antioxidant and anti-inflammatory properties beneficial to cardiovascular and overall health.
One cup of kale contains 4.7g of fiber and contains other nutrients beneficial to your health. It is very rich in antioxidants, good for the heart and inflammation reduction.
Following are some healthy ideas for meals to help lower your cholesterol.
Breakfast:
- apple and peanut butter on whole-grain toast
- cinnamon oats and low-fat plain Greek yogurt
- oatmeal with blueberries and almonds
LUNCH
- vegetables and hummus in whole grain pita
- Mediterranean vegetable stew with barley
- kale salad topped with edamame and avocado
DINNER
- poached salmon with asparagus and brown rice
- lentil stew with salsa verde
- whole wheat pasta with chicken and brussels sprouts tossed in olive oil
SNACKS
- fresh or frozen fruits
- rye chips with tuna
- low fat or fat free yogurt
- a handful of nuts
- apple slices with almond butter or peanut butter
- a granola bar made from oats, nuts, and dried fruit
If your LDL is high, take your medication if you are being treated with any, but I encourage you to incorporate some of the suggestions listed above. What I don’t want you to do is make a drastic change in your eating habits. It won’t last, start slow, substitute some of the healthy choices for non-healthy food you are currently eating. Make slow but steady choices and before you realize it you will be eating healthy.
Until next time,
Peace, Love, and Blessings💖
