What foods can help lower your LDL cholesterol

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What foods can help lower your LDL cholesterol
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LDL cholesterol often called “bad cholesterol” can build up against artery walls and cause cardiovascular illnesses. HDL cholesterol or what is often called “good cholesterol”is eliminated by your liver.  An increase in bad cholesterol mainly comes from saturated fats absorbed from animal products, fried foods or industrial produced products.  Here are some natural and organic foods that are good to choose so as to help lower high levels of bad cholesterol. 

Foods rich in fibre can help fight against LDL cholesterol

Regularly eating foods rich in fibre is a very effective way of lowering LDL cholesterol levels in the blood.  Some foods contain more fibre than others.  Here is a list of food with their level of fibre in a terms of 100g :

  • Cinnamon : 43.50 g
  • Coriander seeds : 41.90 g
  • Curry powder : 33.20 g
  • Dried thyme : 27.80 g
  • Ground black pepper: 26.50 g
  • Ground coffee: 21.20 g
  • Non-sugared chocolate in soluble powder: 20.10 g
  • Wholemeal cereals : 15 g
  • Coconuts, dried almonds: 14.40 g
  • Dried (de-stoned) apricots : 13.7 g
  • Dark chocolate 70% cacao : 12.6 g
  • Cooked artichoke : 9.4 g
  • Cooked kidney beans, Cooked chickpeas, redcurrants : 8 to 9 g
  • Cooked lentils, dried dates, hazelnuts, blackcurrants, wholemeal bred : 7 to 8 g
  • Raspberries, raisins, cooked broad beans, cooked peas, Blackberries, walnuts : 6 to 7 g…

Food products that are rich in unsaturated fats or “good fats”

If you suffer from high LDL cholesterol you are recommended to reduce the amount of food rich in saturated fats that you eat.  This includes animal based products, fried foods etc.  Instead you should choose foods that contain unsaturated fats.

  • Olive oil and rapeseed oil,
  • Avocados,
  • Sardines,
  • Mackerel,
  • Flax seeds or flax seed oil: A spoon of flax seeds contains about 8 g of omega 3
  • Walnuts, hazelnuts and almonds,
  • Eggs,
  • Dark green vegetables like broccoli, spinach or cabbage
  • Natural peanut butter.

Animal products that are low in fat

It is not advisable to completely remove proteins and other nutriments that come from animals from your diet when trying to lower your LDL cholesterol.  The aim is to eat a balanced diet without too much excess.

You can for example choose white meats which have less calories like chicken or turkey as well as low fat dairy products.  Dairy products are rich in calcium and protein however these nutrients are  also essential for keeping your body in good health.

Sources :Esanté, Journal des Femmes

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