How to Lower LDL Cholesterol?

LDL cholesterol, or low-density lipoprotein cholesterol, refers to “bad” cholesterol. LDL cholesterol accumulates and builds up on your artery walls, makes the arteries narrower for the blood to go through. This is the major cause of Myocardial ischemia and blood clot.

Higher LDL cholesterol level generally means higher risk of heart disease.

Foods that help lower LDL cholesterol:

  • Whole grains, such as oats, bran, barley, cereals, and brown or wild rice.
  • Beans and legumes, such as black beans, black-eyed peas, kidney beans, navy beans and lentils.
  • Eggplant and okra.
  • Nuts, such as Brazil nuts, almonds, pistachios and peanuts.
  • Vegetable oils, such as canola, sunflower oil and safflower oil.
  • Apples, grapes, strawberries and citrus fruits.
  • Foods fortified with sterols and stanols.
  • Soybeans and foods made from soybeans, such as tofu and soy milk.
  • Fatty fish, such as salmon, mackerel, albacore tuna, sardines and rainbow trout.
  • Fiber supplements, such as psyllium.

Other tips to lower LDL cholesterol:

  • Quit smoking
  • Exercise regularly
  • Avoid artificial trans fats and saturated fats.
  • Lose weight if you’re overweight. Check your BMI here.

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