Cholesterol: Natural ways to lower LDL cholesterol

Posted by on October 29, 2011 at 3:32 am.

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Over 106 million American, above the age of twenty, have high cholesterol, according to the American Heart Association. Finding time to include healthy food choices into a daily routine can be challenging for some.

Lack of time can cause people to make unhealthy food choices.  It can be difficult to change old habits, however, the rewards received by cleaning up an unhealthy diet makes it worthwhile.

Healthy foods do not have to be boring, explore new cuisines, and adopt healthy alternatives to reduce the cholesterol in meals. Give high fat recipes a healthy make-over, replace high calorie, high-cholesterol ingredients with healthy substitutes.

Fruits and Vegetables

Fruits and vegetables should be consumed daily. It is necessary to eat several servings of fruit and vegetables daily since it is impossible to obtain all the nutrients needed from one fruit or vegetable.

The recommended daily servings are 3 to 5 servings of vegetables and 2 to 4 servings of fruit daily, according to the USDA. Get creative, make delicious salads, add vegetables to a spicy stir fry, include them in hearty soups. Prepare a delicious fruit salad, or create a stimulating smoothie. Making healthy food choices is useful in melting fat and lowering cholesterol.

Beans

There are many ways to cook beans. They are an excellent source of soluble fiber, soluble fiber assists in lowering LDL cholesterol. Therefore, they make a needed staple for people looking to reduce the amount of cholesterol and fat consumed through diet.

Beans are flavorful and come in many different varieties. Because of their texture they can be used as a meat substitute. Replace meat recipes with beans, added to soups, salads, stir fries, or turned into a delicious bean burger, letting beans play the starring role can assist in lowering the amount of fat and cholesterol consumed.

Fiber

Increasing the amount of dietary fiber consumed daily normalizes bowel movements and helps maintain colon health. Adding fiber to the diet can also help lower cholesterol levels.  This occurs when dietary fiber binds with fatty acids, bile, and blood cholesterol. This procedure creates a significant amount of waste. Fiber promotes easier bowel movements by making the stool bulkier; this process helps move cholesterol out of the body. Fiber rich foods are; Apples, black beans, bran, barley, oatmeal, split peas, and spaghetti.

Fish

Most fish are low in fat which makes them an perfect option for a low fat diet. Cold-water fish like salmon, tuna, mackerel, salmon, tuna, and trout are high in fat content, but they are also an excellent source of two forms of Omega 3 fatty acids; EPA and DHA. Omega 3 fatty acids can help boost your HDL (the good cholesterol.), which may prevent heart disease. Omega 3’s is especially useful since they reduce triglycerides. Frying fish cancels its healthful benefits. Bake, broil, or poach fish.

Reduce High Cholesterol Foods

Eggs, dairy, fat meats, organ meats, are all high in cholesterol. Decreasing fattening foods in the diet helps successfully cut the harmful cholesterol.  Trim the fat off of meat before preparing it. A tasty alternative to dairy milk is soy milk or rice milk. These nondairy milks come in a variety of flavors.

Check out the recommended books and references for more information on natural ways to lower your LDL cholesterol.

Recommended Books

  1. Eating for Lower Cholesterol by Catherine Jones
  2. Vegan Planet by Robin Roberson

References

  1. American Heart Association: Cholesterol Statistics
  2. United States Department of Agriculture: My Pyramid
  3. University of Maryland Medical System: Omega-3 Fatty Acids

 

14 Comments

  • Karen says:

    good article – I try to sneak in extra vegetable in recipes by blending them and then stir into sauces – good for picky eaters
    Karen
    Karen recently posted..A Quilt Festival

    [Reply]

    Opal Reply:

    Hi @Karen,
    Thanks, I’d originally wrote this for a site that’s no longer around, I made some minor tweaks and added it here. Yes, sneaking vegetables into dishes is a creative way to add nutrients to your meal.

    I also add dark leafy greens to fruit smoothies. This is perfect for those who might not be too fond of vegetables since many of your sweeter fruits will mask the taste of vegetables.

    [Reply]

  • Anna says:

    Very nice article. I will add just to eat more pumpkin because it contains pectin and they naturally help cleaning the LDL Cholesterol:)
    Anna recently posted..Who cares about the dental veneers cost nowadays?

    [Reply]

    Opal Reply:

    Hi @Anna,
    Thanks for stopping by and contributing to the discussion.

    You’re correct pumpkin does contain pectin. We have them growing in our garden. I love pumpkin and use it in a variety of dishes; soups, stir fries, baked dishes, and pies. I freeze some of our pumpkins so I can use it throughout the year.

    For those who don’t have access to pumpkin year-round or simply don’t care for it. Pectin can be found in a variety of produce; carrots, beans, and apples contain it, along with the citrus peels of citrus fruits like grapefruit and lemon. Naturally there’s more vegetables and fruits that contain it, I was just listing a few sources.

    [Reply]

  • Jennifer says:

    I have been on a pumpkin kick lately! LOL 🙂
    Jennifer recently posted..Build A Farm

    [Reply]

    Opal Reply:

    Hey @Jennifer!
    I love pumpkins, during the cooler months I roast the seeds, lightly salt them, and my daughter and I eat them as a snack. Yummie!
    Opal recently posted..Raw Vegan: Vegetable wrap; Vegan Mofo

    [Reply]

  • Hi Opal,
    You’re right, lack of time can make people develop unhealthy eating habits. Also in many countries, many people can’t afford to buy fruits, vegetables and fish and just settle for cheaper but unhealthy alternatives.
    I like the idea of blending vegetables and adding them to sauces, dishes and also to fruit shakes. This is perfect for kids who don’t like veggies.
    I think I’m going to be doing this a lot. Thanks for sharing.
    Theresa Torres recently posted..Holiday Travel Deals

    [Reply]

    Opal Reply:

    Hi @Theresa Torres,

    Thanks for stopping by. You made a good point, fresh produce isn’t always readily available, or affordable, depending on where you live. I can think of several areas in my State, where finding fresh produce would be challenging, and expensive.
    Opal recently posted..Raw Vegan: Vegetable wrap; Vegan Mofo

    [Reply]

  • Jennifer says:

    ALSO…Grapeseed Oil helps with lowering cholesterol 🙂 I no longer buy Olive Oil, actually! Wildtree Grapeseed Oils Specifically! 🙂
    Jennifer recently posted..Catching Up on Posts – Christmas Card – MyG Monday on Wednesday

    [Reply]

  • Kate Brown Wilson says:

    Common problem of many people around the world having high calorie level, I think that this recipe is a great solution. avoiding too salty and fatty food.instead veggies is the food we should eat.thank you for sharing this.
    Kate Brown Wilson recently posted..Baby Eagle

    [Reply]

    Opal Reply:

    Hi @Kate Brown Wilson,
    Reducing or changing the foods you eat, can be hard. WIth some people, making gradual changes is the best option. A person can still eat meat, and lower their cholesterol. They just need to choose appropriate cuts of meat.
    Opal recently posted..Lent: Keeping it simple; soup, salad, and bread

    [Reply]

    Kate Brown Wilson Reply:

    So true Opal, people who have weight problem can still eat meats, but they should bear in mind what part to choose for example they should avoid part that has fat in it.
    Kate Brown Wilson recently posted..חינוך

    [Reply]

  • Rehana Arain@how to Lower LDL Naturally says:

    This is a very good article to reduce LDL cholesterol. I successfully reduced my cholesterol by changing my diet to high soluble fiber foods.

    [Reply]

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