The dietary choices we make every day contribute to our elevated LDL (bad) cholesterol levels. When bad cholesterol gets too high, it builds up in the arteries, creating the plaques that cause heart diseases. That’s why it is vital to be active every day and have a healthy, balanced diet that is low in LDL cholesterol. There are many foods that can be either good or bad for you, so take a read and begin your journey to a healthy heart today.

The Good Stuff That Helps Lower Your Cholesterol

Lentils

One reason to love lentils is their cholesterol-busting fibre. The soluble fibre in lentils forms a sticky substance that traps cholesterol and helps move it out of the body. Lentils and their cousins, black-eyed peas and kidney, lima and navy beans, come by their reputation as heart protectors with good reason.

Tip: Lentils absorb flavour like a sponge. Mix cooked lentils with some olive oil, balsamic or red vinegar, crushed garlic and parsley. Let stand for half an hour to meld the flavours, then spread on crackers.

Olive Oil

Olive oil doesn’t just make food taste better. The unsaturated fats found in olive oil have the added benefit of helping to cut LDL cholesterol levels without affecting HDL (good). Aim for about 2 tablespoons a day in place of other fats.

Tip: To bump up olive oil’s bad-cholesterol-lowering power, choose one labelled “extra-virgin.” This form is less processed and contains more heart-healthy antioxidants.

Oatmeal

Oatmeal is a breakfast staple, warming the stomachs of many on a cold morning. Not only can it provide ample energy for a busy day, but oatmeal is also a great fighter of LDL cholesterol. The soluble fibre of whole grains act by attaching to the cholesterol in your intestines and flushing it out of your body before it is absorbed. One study found that eating oatmeal along with other cholesterol lowering foods has the same effect on cholesterol levels that prescription medication does.

Tip: Add some fresh fruit to your bowl of oats and use water or almond milk instead of cow’s milk.

The Bad Stuff (Foods to Avoid)

Microwave Popcorn

Popcorn is a snack that can be either good or bad for your health depending on how you prepare it. Microwave popcorn loaded with butter, oil, and salt is not a healthy choice. These extras that are a normal part of the popcorn experience can add to your cholesterol levels.

Tip: Opt for an unsalted, butter free bowl of popcorn. This is a good way to lower your cholesterol. If you need a little something extra added to your popcorn, try spraying some olive oil and sprinkling parmesan cheese over your snack.

 French Fries

Another Trini favourite, French fries are considered a high cholesterol food due to the presence of hydrogenated vegetable oils. Partially hydrogenating vegetable oils makes food more stable and less likely to spoil. It also converts the oil into a solid, which makes transportation easier. Foods made with partially hydrogenated oils can have large amounts of trans fats, so be sure to avoid them.

Tip: Enjoy the goodness of French fries, but try baking them or using olive oil for frying. 

Red Meat

Red meats such as beef, lamb, and pork tend to contain more cholesterol and saturated fat than other meats. This can lead to an increase in your own cholesterol level and make already-existing heart disease worse.

Tip: Opt in for healthy alternatives to red meat, which include vegetable proteins like beans, chicken (not fried), and fish (for example salmon, which is high in heart healthy omega-3 fatty acids).

Most of us love to eat; munching on an assortment of delicious, delectable delights can be one of our favourite pastimes. However, keep in mind that it is necessary to avoid certain foods and to always stay heart strong with Jamieson’s line of heart health products such as Omega 369, Niacin and CoQ10.