- Several dietary changes can help lower LDL and improve cardiac health. Increasing fiber intake is one approach, as it lowers the amount of cholesterol absorbed in the intestines. Foods containing soluble fiber include oatmeal, apples, pears, kidney beans, psyllium, prunes and barley. The recommended daily amount of soluble fiber is 10 or more grams. A cup and a half of oatmeal delivers six grams. By adding fruit (such as a banana) to the oatmeal, you can increase the fiber content by four grams or more.
- Certain nuts can also help lower LDL. Walnuts, for example, are high in fatty acids and promote elasticity in blood vessels. Other recommended nuts include almonds.
The recommended daily intake is about 1.5 ounces of nuts (walnuts, almonds, pecans, hazelnuts, peanuts, pistachios and pine nuts).
Because nuts pack the calories, don't overeat. Instead, use nuts as a substitute--for example, replace croutons and cheese on salads with walnuts or pecans. - And finally, fish and olive oil are among the most heart-healthy foods. Fatty fish rich in omega-3 fatty acids can lower blood pressure and LDL. Fish that are high in omega-3 include albacore tuna, salmon, mackerel, sardines, herring and trout. Two servings a week can bring about health benefits.
For people who don't like fish, increase your omega-3 intake with ground flaxseed.
Cook and season with olive oil for its anti-oxidants. Olive oil can help lower LDL but not affect HDL. Two tablespoons daily are recommended and are easily added to salads, sauteed vegetables, dressings, bastings and marinades.
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