Reduce Your Cholesterol Levels
Reduce Your Cholesterol Levels
Cholesterol is produced by the liver and is also made by most cells in the body. It is transported around in the blood by little ‘couriers’ called lipoproteins. It is essential for many of the body’s metabolic processes, including bile, vitamin D, and the production of hormones.
Avocado
There’s more to avocados than just guacamole. They give you oleic acid, which helps lower the bad cholesterol in your bloodstream.
Try putting a few slices on your turkey sandwich, or add them to a salad. Avocado oil, which has a subtle, sweet flavor, can also be used in place of other oils in cooking.
Fish
Fish like salmon, albacore tuna, sardines, and halibut are all rich in omega-3 fatty acids, which reduce triglycerides in the blood.
Aim for 8 ounces of fish a week, and bake or grill the fish to keep it healthy.
Veggies
Most vegetables are high in fiber and low in calories. Eggplant and okra contain high amounts of soluble fiber. Eggplants are also high in antioxidants. But any kind of vegetable will give you fiber and nutrients that are good for your body.
Olive oil
Olive oil is a plant-based fat, so it’s a better choice when you’re trying to lower your “bad” cholesterol than fats that come from animals.
It’s great mixed with red wine vinegar, a minced garlic clove, and a little ground pepper for a salad dressing. For something different, try braising vegetables like carrots or leeks. Just drizzle 3 tablespoons of oil over vegetables in a snug baking dish, scatter some herbs, cover with foil, and put in a 375-degree oven for about 45 minutes.
Whole grains
Barley, oatmeal, and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream.
Try switching out your regular pasta for the whole-grain version, or use brown rice instead of white. To give an added cholesterol-busting kick, top your morning oatmeal with high-fiber fruit like bananas or apples.