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How To Eat To Lower Cholesterol?
 

Cholesterol is carried by lipoproteins in the blood. There are basically 2 types: high density lipoprotein (HDL) or the good cholesterol, and low density Lipoprotein (LDL) or the bad cholesterol. HDL removes excess cholesterol and may prevent cholesterol build up in the blood vessels. LDL, on the other hand, builds up slowly in the inner walls of the arteries contributing to the formation of cholesterol plaques.

When the total and LDL cholesterol levels get too high and HDL cholesterol gets too low, one may be at an higher risk of developing cardiovascular disease, including heart disease and stroke. Cholesterol plaques can block up arteries resulting in the hardening and narrowing of arteries (atherosclerosis). This can reduce blood flow, slowly starving the heart muscle. In critical cases, the blood flow may be completely impeded, leading to the death of the heart muscle that leads to a heart attack, or a stroke, if the blood cannot flow to the brain. It can also cause peripheral artery disease (PAD) if the narrowing occurs in the blood vessels of the limbs. Persons with PAD are at increased risk for gangrene and amputation.

Except for those who have familial hypercholesterolemia (FH), an inherited defect that makes it harder for the body to remove LDL cholesterol from the blood, most people who have high cholesterol can choose a healthy diet to improve the cholesterol level.

First step to reduce the LDL cholesterol is to eliminate foods rich in saturated fats (usually found in animal foods like beef, butter, lard, and whole-milk dairy products) and trans fats (found in processed and fast foods). Then, LDL-lowering foods, such as beans, apple, nuts and seeds, oats and oat bran, green tea, can be added every day. If one is already on a statin, dietary change may help reduce the dosage, but he or she should never cut or stop taking the statin drug (or any other heart drug) without first consulting the doctor.
 

Beans (all kinds) and other legumes, for example, pinto bean, red bean, white bean, navy bean, black bean, and lentil, are excellent sources of soluble fiber. The fiber can lower LDL cholesterol by binding with cholesterol particles in the digestive system and moving them out of the body before they are absorbed. Eating as little as one half cup of cooked pinto beans per day may lower total cholesterol and LDL cholesterol significantly, according to a study published in the ‘Journal of the American College of Nutrition’ in June 2007.

Soluble fiber, primarily pectin, can be found in apples. Research published in December 2014 in the ‘European Journal of Nutrition’ found that eating an unpeeled apple a day or better 2 can slow the oxidation of LDL cholesterol. Antioxidant polyphenols found in the apple skin is important because inflammation and plaque building in arteries are more likely to occur when LDL cholesterol interacts with free radicals and becomes oxidized.

Walnuts, almonds, pistachios, pumpkin seeds, chia seeds, and flaxseeds are all excellent sources of protein, heart-healthy monounsaturated and polyunsaturated fats, vitamins, minerals, and fiber. These foods help lower LDL cholesterol without affecting levels of HDL cholesterol.

Oats and oat bran contain beta-glucan, a water-soluble fiber that helps lower the amount of LDL cholesterol. A meta-analysis published in the ‘American Journal of Clinical Nutrition’ in December 2014 reported that a daily intake of at least 3 grams of oat beta-glucan reduces total cholesterol and cuts LDL cholesterol levels. That is the amount in ¼ cup of uncooked oat bran or 1½ cups of cooked steel-cut oatmeal.

All varieties of antioxidant-rich tea (white, black, green, oolong) can help lower LDL cholesterol. Green tea, which is particularly rich in the powerful antioxidant epigallocatechin gallate (EGCG), has shown the best results. A review of 17 trials published in the ‘International Journal of Food Science Nutrition’ in September 2016 showed that EGCG lowered LDL cholesterol levels by about 9 milligrams per deciliter (mg/dl).

In additional to diet, reducing excess weight will also help lower total and LDL-cholesterol. Research has indicated that being overweight or obese and increasing abdominal girth triggers several biochemical changes in the body, raising the risk of high blood cholesterol, hypertension and diabetes.

Date: July 16, 2020

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