Cholesterol is a waxy substance that is found in the body and is essential for the production of hormones, vitamin D, and digestive bile. However, high levels of cholesterol can increase the risk of heart disease and stroke.
Types of Cholesterol
There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
LDL cholesterol
LDL cholesterol is often referred to as “bad” cholesterol because it can build up in the walls of arteries, leading to plaque formation and narrowing of the arteries. This can increase the risk of heart disease and stroke.
HDL cholesterol
HDL cholesterol, on the other hand, is often referred to as “good” cholesterol because it helps remove LDL cholesterol from the bloodstream and transport it to the liver for processing and excretion.
It’s important to maintain a healthy balance between LDL and HDL cholesterol levels to reduce the risk of heart disease and stroke. A healthy diet and lifestyle can help achieve this balance.
Five foods to lower LDL cholesterol.
When it comes to lowering LDL cholesterol there are certain foods that you should prioritize. Here are the top 5 foods that can help you achieve your goal:
1. Avocado
Avocado is a high-fat fruit that is rich in monounsaturated fatty acids, which can help lower LDL cholesterol levels. It is also a great source of fiber, potassium, and vitamins C, K, and B6. You can add avocado to your salads, smoothies, or eat it as a snack with some salt and pepper.
2. Nuts
Nuts, such as almonds, walnuts, and pistachios, are high in healthy fats, fiber, and protein. They are also rich in plant sterols, which can help reduce the absorption of cholesterol in the body. However, it’s important to consume nuts in moderation, as they are also high in calories.
3. Fatty Fish
Fatty fish, such as salmon, mackerel, and tuna, are excellent sources of omega-3 fatty acids, which can help lower triglyceride levels and reduce the risk of heart disease. They are also low in saturated fat and high in protein, making them a great addition to a keto diet.
4. Olive Oil
Olive oil is a healthy fat that is rich in monounsaturated fatty acids and antioxidants. It can help lower LDL cholesterol levels and reduce inflammation in the body. You can use olive oil as a dressing for your salads, or use it to cook your meals.
5. Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are rich in fiber, vitamins, and minerals. They are also low in calories and carbohydrates, making them a great addition to a keto diet.
