Most of us know that our health depends largely on what we eat, but most Americans are still not taking in enough vegetables or fruits, according to the CDC.  What people might not know is that eating specific foods can help reverse negative results on their next blood test. One of the most common issues people face is high LDL cholesterol that can lead to heart attacks and stroke. Fortunately, just by making sure we eat certain foods, we can lower LDL levels in our bloodstream.
Use Olive Oil
Sterols and stanols that are found in olive oil and other seeds and nuts help lower the absorption of cholesterol. Studies conducted by Harvard University praise these compounds and note that many food producers use them to fortify various products such as chocolate and granola bars.  We recommend that people add cold-pressed, extra virgin olive oil to their diet by using it for salads and cooking where possible.
Add Beans and Legumes to The Diet
The most popular legumes are beans and they include things such as chickpeas, lima beans, lentils, soybeans, and kidney beans. Whichever one is chosen on a regular basis, they will provide lots of soluble fiber, protein, and healthy carbs, with little to no fat. In fact, plant based diets are known to assist in lowering overall cholesterol.  Overall, beans and legumes keep people full for longer and help them regulate blood sugar while binding and flushing cholesterol from their body.
Make Fatty Fish a Weekly Staple
To reduce LDL cholesterol, people should eat fatty fish at least once a week. This includes things such as sardines, tuna, mackerel, and salmon. Trading red meat for fish every week means people will be cutting down on the main source of saturated fats and bad cholesterol. Instead, people will get omega-3 fatty acids that are known to lower LDL levels.
Remember to Eat Oats
Starting the day out with oats such as oat bread, breakfast bars, or oatmeal, will be a great way to begin lowering LDL cholesterol. Just a small serving of oats gives people about 2 grams of healthy soluble fiber that brings down bad cholesterol over time.
Eat Fresh Fruits and Vegetables Each Day
There’s nothing better than reaching for fruits or vegetables when we feel an urge for a snack coming on. Things such as strawberries, apples, grapes, and many different citrus fruits are all a great source of healthy sugars and soluble fiber. Moreover, people will find pectin in these fruits which is a soluble fiber known to lower LDL. If stopping by a vegetable stand in the local market, make sure to purchase things such as okra, broccoli, turnips, eggplants, sweet potatoes, and Brussels sprouts for their high content of soluble fiber.
Once results are back and they show an elevated level of LDL cholesterol, start making dietary changes as soon as possible with the help of a doctor to avoid stroke and heart disease in the future. Depending on the LDL levels, people might just need to make a conscious decision to eat more healthily, but don’t be surprised if they’re also prescribed cholesterol medication. This might include things such as Repathacan, Praluent, and Lipitor.