Bad cholesterol, or low density lipoprotein (LDL) plays a major role in increasing the risk of heart attack and stroke. In fact, according to the American Heart Association, LDL levels greater influence than the total cholesterol level.
The optimal LDL levels below 100 milligrams per deciliter. To keep levels remain below this limit, then someone needs to limit risk factors, such as implementing a healthy diet and regular exercise. In addition, there are also foods that can help lower LDL levels quickly.
- Eating fiber-rich
Soluble fiber is the most effective tool for lowering LDL levels in the body. This is because fiber can bind cholesterol and will effectively remove it through the digestive system before cholesterol circulates throughout the body.
Nuts are a rich source of soluble fiber. Other foods such as oats and other whole grains, or fruits, such as apples, oranges, strawberries, and grapes, also contain soluble fiber.
Nuts and oils that can fight fat buildup of LDL. Studies show, the effect of lowering cholesterol in peanut related to its fatty acid profile. Consumption of about 28 grams of nuts five times a week can have an impact on the reduction in cardiovascular disease risk significantly.
- Fatty fish
Fatty fish can lower LDL and triglyceride levels when consumed two to three times a week to replace meat. Good choice of fatty fish such as salmon, tuna, or sardines. In addition, the content of omega-3 fatty acids in fish may help protect the heart.
Uniquely garlic helps fight oxidation of LDL cholesterol. A study found that oxidized LDL may accelerate vascular dysfunction. While the consumption of garlic can prevent hardening of the arteries caused by a buildup of plaque due to increased resistance to oxidation of LDL.