LDL (low density lipoprotein) cholesterol is the bad cholesterol that is associated with increased risk of coronary artery disease. Taking heart healthy diet is the best natural way to lower LDL cholesterol.
The most effective way to lower LDL cholesterol is to reduce saturated and tarns fat in your diet. Butter, margarine and shortening agents are rich in these fats. Baked items available in shops like cookies, crackers and cakes and fried foods are rich in these fats. It is better to limit the intake of these foods. Choosing lean meats instead of red meat and low dairy products instead of normal dairy products can help to trim off saturated and tarns fats. Fat is in fact essential in your daily diet, but make sure whether it is a monounsaturated one. Olive oil, canola oil, almonds, walnuts and ground flaxseeds are some of the best foods rich in monounsaturated fat.
Protein is an essential constituent of daily diet. Fish, low fat dairy products, egg whites and poultry are some of the best sources of proteins. You can take skinless chicken breasts instead of fried chicken. Legumes, beans, lentils and peas are some other good sources of protein and they contain less fat as well. These foods can help lower LDL cholesterol quickly. You can substitute animal protein with soy protein to reduce the risk of developing high cholesterol. Full fat milk, cheese and other dairy products, fatty meats, egg yolks, hot dogs, sausages, fried meats and organ meats are some of the high fat protein foods you need to avoid.
Researches proved that those who take foods rich in omega 3 fatty acids have increased good cholesterol level. Increased good cholesterol typically means reduced LDL cholesterol. Cold water fish like salmon, tuna, sardines, herring and mackerel are the rich sources of Omega 3 fatty acids. Flaxseeds, Flaxseed oil, soybean, soybean oil, walnuts, pumpkin seeds and pumpkin seed oil are some of the excellent sources of omega 3 fatty acids.
Vegetables and fruits are the best sources of vitamins and minerals. You need to include fresh fruits and vegetables in your daily diet. Eating more fruits and vegetables also help you to reduce the intake of fatty foods like meat, cheese and snack foods that increase the LDL cholesterol levels.