What to Eat to Lower Your Bad Cholesterol Level ?

The significant increase and a higher risk of hypertension and diseases related to heart in Americans are ringing the warning areas of the country's health.

Health professionals are trying all ways to find methods of stopping the rise of these diseases and to show people that the lifestyle they have led, eating and drinking without restraint and not doing any kind of exercise will not bring them good news. High cholesterol levels are gradually and literally killing people.

The Reality about cholesterol

Even though cholesterol is the main culprit for the increase in blood pressure in the body, not all cholesterol that we carry within us that is essentially bad. In fact, small amounts of cholesterol is processed by our body to produce bile salts and transformation of vitamin D.

Cholesterol also plays an important role in balancing hormones, especially in women.

Obviously there are two types of cholesterol, the good and bad, as it is called in the media are not physicians. Bad cholesterol or LDL is the type that is commonly found in saturated fats and trans fatty acids. These are taken into the body through foods that are prepackaged and prepared, like potato chips, canned goods, etc.

LDL cholesterol adheres to the walls of the arteries. High levels of LDL can form plaques in the arterial walls that may eventually cause clogging in the passageway of the blood. This slows down the blood flow, which in turn makes it hard for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.

What to Consume ? 

HDL is good cholesterol, on the other hand lowers levels of LDL in the body, helping transport the LDL to the liver where it is eliminated. HDL cholesterol can be found in fish and walnuts.

Other foods that can reduce cholesterol levels are fruits and vegetables. These foods do not contain cholesterol as well as you have, you will not be adding more to their cholesterol levels.

Another important thing about vegetables and fruits is the fact that they are great sources of fiber that also helps the body to combat increased levels of LDL cholesterol. Berries, fruits that are citrus and carrots are some of the fruits and vegetables that you can count.

An additional food that can dramatically reduce levels of cholesterol in the body is soy. Fiber-rich foods like soybeans, as well as almonds and plant sterols contained in a research study conducted by the University of Toronto, which reduced cholesterol levels of participants, around 20 percent. Eating oats, barley and olive oil are also great ways to reduce LDL.

Another major source of cholesterol are foods that are very oily. To further drive down the level of LDL, one must consciously avoid foods that are fried. If you have to eat fried foods, make sure that the oil you use is made of vegetables.

Never use butter as this is rich in saturated fats. Instead, use margarine as a substitute. Try to also steam, braise, boil or bake your food. You will find that they are tastier and healthier.

Not just the food

There are many factors that contribute to the rise of cholesterol levels in the body. In addition to one's eating lifestyle, there is the age, the gender, the family history and of course the amount of physical activity that the person does.

Exercise is fairly important in keeping LDL cholesterol at bay. What is more, it strengthens the body's resistance as well as improves blood circulation.