Bad LDL?
1. Try eating oatmeal. It contains soluble fiber (which reduces low-density lipoproteins and can reduce the absorption of cholesterol into the bloodstream).
1 1/2 cups of cooked oatmeal provides 6 grams of fiber.
Add fruit (such as bananas)for 4 more grams of fiber. For variety, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.
Other foods that contain soluble fiber: kidney beans, barley, apples, pears and prunes. Eat 5 to 10 grams (or more) of soluble fiber a day to decrease your LDL total.
2. Eating fatty fish (with its high levels of omega-3 fatty acids) can reduce blood pressure and risk of developing blood clots. Two servings of fish a week. Mackerel, herring, sardines, lake trout, Alabacore tuna, salmon and halibut have the highest levels of omega-3 fatty acids. Bake or grill to avoid adding unhealthy fats.
Don't like fish?
You can get small amounts of omega-3 fatty acids from ground flaxseed and canola. Or you can take an omega-3 or fish oil supplement but you won't get the other nutrients found in fish (selenium, for one). If you decide to take a supplement, remember to watch your diet and eat lean meat or vegetables in place of the fish.
3. Eat nuts, nuts, nuts: almonds, hazelnuts, peanuts, pecans, pine nuts, pistachio nuts and walnuts. They can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.
DON'T EAT TOO MANY nuts or you'll gain weight. About a handful (1.5 ounces, or 42.5 grams) a day of most nuts may reduce your risk of heart disease. Beware of salted or sugar-coated nuts.
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