5 foods that can lower the 'bad' cholesterol levels

Low-density lipoprotein (LDL), also known as the ‘bad’ cholesterol, is linked to increased risk of heart disease and stroke. High levels of LDL lead to the buildup of plaque in arteries, which further results in heart disease.

Diet plays a crucial role in managing cholesterol. Certain foods can help reduce LDL and increase High-density lipoprotein (HDL), aka, the good cholesterol. Here is a list of foods that will help lower bad cholesterol levels. Oats

The best way to lower your cholesterol levels is to start your day with oatmeal. This can provide about 1 to 2 grams of soluble fiber. Fiber, particularly beta-glucan, helps to reduce the absorption of cholesterol into the bloodstream.

You can top your oatmeal with some fruits such as bananas or berries. This can add another half gram of fiber. Soluble fiber can bind cholesterol and its precursors in the digestive system and drag them out of the body before they get into circulation.Fatty fish

One effective way to lower bad cholesterol is to replace meat with fatty fish. Meat is high in saturated fats that raise LDL. Fatty fish is rich in omega-3 fatty acids. These can lower triglycerides and protect the heart by reducing the risk of irregular heartbeats. Try incorporating fatty fish such as salmon, mackerel, sardines, tuna (especially albacore), trout, and herring. You can add these fish a couple of times a week to lower bad cholesterol and boost cardiovascular healthBeans

Eat your beans.

Yes, they are excellent sources of soluble fiber. These fibers stay longer in your digestive system, which means you will feel full for longer after a meal. Think of adding navy beans, kidney beans, lentils, chickpeas (garbanzo beans), black-eyed peas, pinto beans, black beans, and lima beans. Beans are also good for those trying to lose weight. Nuts

Go nuts! Nuts are associated with lower rates of heart disease and stroke.

One of the reasons is that they lower LDL levels and also improve the quality of LDL particles. You can add almonds, walnuts, peanuts, and other nuts to your diet. Walnuts, in particular, are a rich source of omega-3 fatty acids (alpha-linolenic acid), which are beneficial for cardiovascular health. Consuming 2 ounces of nuts a day can lower LDL by about 5%.

Fruits

An apple a day can really keep LDL away! Apples, grapes, strawberries, and citrus fruits are all excellent sources of pectin, a type of soluble fiber known to help lower LDL (bad) cholesterol. This compound binds to cholesterol in the digestive system and removes it before it gets absorbed into the bloodstream. Regular consumption of these fruits not only supports heart health but also contributes to overall well-being, as they are rich in antioxidants, vitamins, and other nutrients that the body needs.