Nobody wants to suffer from heart disease and big proponent of it is cholesterol; so let’s talk about LDL cholesterol:  the diet to lower bad cholesterol. Just in case some of you aren’t aware of what I mean by LDL, this is ‘bad’ cholesterol, the type you should avoid as it causes clogged arteries. HDL cholesterol is ‘good’ cholesterol; this stuff actually helps you fight heart disease. Now, there are tons of medications on the market that help keep your LDL levels low, but I’m a big opponent of prescription medication. This does not mean that I don’t think it’s ever O.K. for people to take them. What I don’t like is people using pills as an easy fix. Since every med you take will have effects on your body, you should try to avoid them as best as possible. This means trying to fight high LDL cholesterol levels with diet and exercise first. If this fails, then you might have to take Statins in order to avoid a serious heart condition.

The most important thing to remember is that LDL cholesterol begins to clog arteries due to a diet that is chock full of trans fats and processsed carbs. So you don’t have to stop eating things like meat and eggs to lower LDL levels, just cut out the processed foods! Also, try to eat foods that will actually increase your HDL levels, as it controls inflammation, and therefore prevents artery clogging.

How do you do all that? First of all, only eat carbohydrates that are whole-grain: that means no white flour! Secondly, eat lots of fruit and veggies everyday as they are full of fiber and natural sugars that will keep you feeling more satisfied and full. T Consume ‘good’ fats, meaning rich in good HDL- like avocados, nuts, and olive oil.  Olive oil is dense with anti-oxidants that fight LDL levels and help boost HDL cholesterol in your body. Also, try to add tons of omega-3 fatty acids into your diet, found in fish and flax seeds

Important note: Lots of foods are now fortified with sterol, which helps you block cholesterol absorption. Some margarine, yogurts, and fruit juices contain sterol and therefore decrease LDL levels by about ten percent! Try to include these in your diet as well. If you’re worried about your cholesterol levels, you should be consuming about 2grams of sterol daily.

Follow these guidelines to help keep those LDL levels in check, while pumping up your ‘good’ HDL levels! What are your favorite low-cholesterol foods or meals? Let me know!