Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart.
Can a bowl of oatmeal help lower your cholesterol? How about a handful of walnuts or even a baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these, along with exercise and other heart-healthy habits — may be helpful in lowering your cholesterol. 1. Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad,” cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. 2. Fish and omega-3 fatty acids
Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. 3. Walnuts, almonds and other nuts
Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. 4. Olive oil
Oh! The green gold, like the Spaniards call it. Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. 5. Foods with added plant sterols or stanols.
Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol. And now let’s watch a video:
Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol (genetic), make up your total cholesterol count, which can be determined through a blood test.
LDL (Bad) Cholesterol
When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries. If a clot forms and blocks a narrowed artery, heart attack or stroke can result. Your desirable LDL is bellow 200mg/dL.
HDL (Good) Cholesterol
About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup. Your HDL ideal numberis around 100-129 mg/dL.
Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates. People with high triglycerides often have a high total cholesterol level. Your desirable number is 150mg/dL. Let’s watch the video and practice our Spanish level: