The bad cholesterol or LDL accumulates in the arteries and with time can stop the blood flow due to deposits accumulated therein, causing an increased risk of heart disease or stroke.

Recommended cholesterol levels in our body are:

  • LDL: below 100 mg. Per deciliter of blood;
  • HDL cholesterol: above 60 mg./dl .;
  • Total Cholesterol: below 100 mg./dl.

If you want to know how to lower LDL, know the following foods:

Olive oil

Extra virgin olive oil contains a high concentration of antioxidants, which help reduce LDL without reducing the presence of good cholesterol, HDL.

It is more profitable to use it in salads as a spice.

High-fiber foods

Foods rich in soluble fiber can help clear LDL from the blood, some examples of these foods are: fruits, vegetables, whole grains and beans. If you consume every day 2 grams of fiber, can reduce your bad cholesterol levels by 1%.

Following a healthy diet to influence directly the heart in cholesterol levels, incorporate larger amount of fruits and vegetables in their meals as they are rich in soluble fiber, which is needed to reduce cholesterol.

Foods with plant sterols and stanols

Consuming this type of food, also called phytosterols, helps to block the absorption of cholesterol in small intestine and does not affect HDL (or good cholesterol).

These substances can be found in small amounts in Food such as fruits, vegetables, legumes, seeds, nuts, oils and some dairy products, and are able to reduce LDL by 10% or more, is consumed at least 2 grams of these compounds every day.

Dry fruits

Those who work well to lower cholesterol are, walnuts, almonds, hazelnuts, pine nuts, peanuts and pistachios, mainly eating a small amount per day, thanks to its content of polyunsaturated fatty acids.

It should consume about 35-40 grams daily nuts and able to considerably decrease LDL.

Omega-3 fatty acids

The omega-3 helps reduce LDL and blood triglyceride levels, it can be found mainly in blue fish; so it is recommended to consume two servings a week of blue fish such as tuna, salmon, trout, among others.