Low-Density Lipoprotein or LDL is the type of cholesterol that can increase your risk of heart disease, so lowering your LDL is important. High levels of LDL in blood can clog up arteries and blood vessels leading to atherosclerosis. Because of this, it is very important for you to know effective ways of keeping your heart functioning healthily.
First and foremost, the basic step is improving your diet and nutrition. While there are other things you can do to help you achieve safe LDL levels, following a healthy diet and monitoring your intake of food are the most essential steps for a long-term solution.
Some important tips that can help you lower your LDL include:
Giving Up Outside Meals
Restaurants, diners, and fast food do not normally serve healthy foods. Because low quality and unhealthy foods and ingredients are cheaper, they use these to make more profit. Foods from these establishments are known to increase bad cholesterol levels. Although more expensive, it is better to buy food from health food restaurants.
Stay Away From Junk Foods
It is very important to have a healthy mindset when eating if you are serious in lowering your LDL levels. With this in mind, it is important to quit buying and eating junk foods because these types of unhealthy food have ingredients that can increase LDL levels, including saturated fats and simple carbohydrates. A healthier alternative to junk food is raw nuts, especially walnuts. Nuts help reduce cholesterol levels in blood and can help keep blood vessels healthy and functioning properly.
Cook Your Own Food
Cooking your own food will help because you know exactly the nutritional contents of the ingredients you use. There are many healthy food recipes that taste good and do not take a long time to prepare.
Use Olive Oil
Cooking oil can have a lot of fatty-acids and saturated fat that can hasten atherosclerosis. Luckily, olive oil is a perfect substitute and is even considered healthy because it can help in lowering your LDL levels and increase your HDL levels. Lower bad cholesterol and higher good cholesterol can improve your health significantly.
Use Plant Sterols
Plant sterols are substances that can prevent LDL from traveling into the blood stream. Using food products with plant ster such as stanol-fortified margarine are known to help in lowering your LDL levels by up to 14 percent even if you just take an ounce of it daily.
Have a High Fiber Breakfast
High fiber breakfasts like oatmeal or high fiber cereal can help in naturally lower LDL levels and can be perfect substitutes for eggs or bacon which are standard breakfast items.
Eat a Lot of Fish
Fish is easy to prepare and cook. It is important to balance protein sources by including fish in your diet as well as from meat. Furthermore, fish has high levels of omega-3 fatty acids which aid in naturally lowering your LDL levels significantly.
Eat Foods Rich in Flavonoids
Flavonoids are substances n foods that inherit the natural properties present in fruits and vegetables. The best source of flavonoids are dark chocolates with at least 70 percent of cocoa content.