We’re all familiar with being told that high levels of harmful LDL (low-density lipoprotein) cholesterol can have detrimental effects on our health, and that we should actively be trying to lower this level to stay fit and healthy. But how? It’s not always obvious to know the best ways to achieve lower levels of cholesterol, so if you’re feeling a bit clueless read on to find out how you can try and help lower your levels of the bad stuff…
1. Swap cow’s milk for Blue Diamond Almond Milk.
Almond milk is a great source of nutrition that could help improve your cardiovascular system. It contains no cholesterol and no saturated fats, plus it’s high in omega-3 fatty acids which can also help lower levels of ‘bad’ LDL cholesterol.
2. Eat oats and high-fibre foods
Oats contain a lot of soluble fibre which can supposedly reduce the levels of LDL cholesterol in your blood. So swap toast for porridge in the mornings to see if you can notice a difference! Other high soluble-fibre foods include kidney beans, apples, pears and prunes.
3. Cook with olive oil
Olive oil is a great way to get good fats in your diet without harming your cardiovascular system. The antioxidants found in olive oil are rumoured to lessen your levels of LDL cholesterol, but leave your ‘good’ cholesterol (HDL) untouched. You can introduce olive oil to your diet by sautéing vegetables in it or using as a dressing on a salad – it’s quite calorific though, so only use the recommended daily amount (23g).
4. Cut right back on saturated fats
Make a conscious effort to cut back massively on unhealthy, harmful saturated fats. You’ll find these in full-fat dairy products, and some meats and oils. You also need to be mindful of trans-fats. These fats may raise the amount of LDL cholesterol in your body and simultaneously lower the good cholesterol in your blood stream.
Remember though, it’s not just about your diet. Lifestyle alterations can also dramatically help lower your levels of bad cholesterol, such as quitting smoking, exercising regularly and keeping a healthy weight. You should consult your doctor before you make any dramatic alterations to your diet.
Thanks for reading!View all Katie posts.