A Better Understanding of Cholesterol

Cholesterol is a gummy-like substance which envelopes several functions, such as building cells. Note the difference between Low-density lipoprotein (LDL) also known as “bad” cholesterol, and High-density lipoprotein (HDL) – “good” cholesterol. Increased levels of LDL cholesterol can block the blood vessels causing a heart attack or stroke.

Latest research shows the 4 best foods for lowering your LDL levels: Raw nuts. Eating a handful of raw hazelnuts, pecans, walnuts, or almonds can reduce the risk of heart disease. Nuts are rich in unsaturated mono and poly fatty acids, which protect your heart and blood vessels. Nuts are high in calories, so keep this in mind when adding this nutritious food-source to your diet. Whey Protein. Whey is a beneficial supplement for a healthy diet. It lowers LDL cholesterol levels and total cholesterol. Whey protein can be found as powder supplement in many health stores. Foods with the high levels of soluble fiber. Soluble fiber reduces LDL cholesterol and can be found in oatmeal, oat bran, beans, apples, barley, prunes, pears, and many other food sources. The recommended daily dose of soluble fiber is 5 to 10 grams. You can combine different foods in your menu to get the needed amounts in variable and tasty ways.

Omega 3 fatty acids. For reducing blood pressure and risk of blood clots, Omega 3 fatty acids are highly recommended. Omega 3 doesn’t affect LDL cholesterol levels but according to the American Heart Association, because of its benefits for heart health, at least two servings of fish should be eaten every week. Omega 3 can be found in fatty fish and as a supplement. When you prepare your fish servings you should avoid frying or other unhealthy ways of cooking. Even when you have added healthy foods in your menu you still have to cut the saturated and trans fats. Note that meat, butter, full-fat dairy products increase cholesterol levels.