What Foods Reduce Oxidized Cholesterol:
It will also discuss what can help reduce and prevent oxidized LDL buildup. This condition is usually silent and attacks quietly when it is too late. Sufferers would not know that their cholesterol is at an unhealthy level unless they do a blood test. The plaque build-up in arteries look at this caused by inflammation of the blood cholesterol will lead to hardening of arteries. People with high and consistent intake of natural anti-oxidants can maintain a healthy cholesterol condition, as antioxidants help neutralize free radicals, preventing them from damaging tissues.
Not only do leafy greens fight against oxidized cholesterol, but they are also incredibly nutritious. They are a fantastic source of vitamin K, which plays a crucial role in blood clotting and bone health. Additionally, leafy greens provide ample amounts of vitamin A, C, and E, as well as folate, potassium, and dietary fiber. Research has shown that in patients with elevated oxidized cholesterol levels there is a significant increase in cardiac events. Cardiovascular disease is the leading cause of death in the U.S. One major risk factor is oxidized cholesterol, also known as oxycholesterol.
One of the main concerns for people with high cholesterol is heart disease. This is because high cholesterol can lead to the formation of plaque in your arteries, which can eventually cause them to narrow and harden. This can lead to blood clots, which can block blood flow to your heart and potentially cause a heart attack. You can test for cholesterol levels through routine cholesterol blood tests. These determine levels of LDL, HDL, and triglycerides, or a type of fat in the blood. Routine cholesterol tests do not measure the concentration of small versus large LDL molecules or oxidized LDL levels, though advanced lipoprotein tests can measure these.
However other researchers did not observe any beneficial effects of tocopherols supplementation. Car et al. 2018 [64] supported that a-tocopherol can even act as pro-oxidant to facilitate lipid peroxidation in LDL, an adverse effect that can be prevented when ascorbate is acting as a coantioxidant. Navy beans, also called white beans, have the highest fiber content of any bean. Although beans often get a bad rap, they’re a nearly perfect food. Beans’which are part of the family of legumes that include chickpeas, lentils, and peas’are packed with protein, fiber, and many nutrients and minerals. Eating a diet rich in beans and other legumes decreases total and LDL cholesterol, according to a meta-analysis of 10 randomized clinical trials.
As of June 2018, artificial trans fats are banned from use in restaurants and processed foods sold in the US, so they’re becoming much easier to avoid (29). Even though herbs and spices are not typically eaten in large quantities, they can contribute significantly to the total amount of antioxidants consumed each day (16). Fruits and vegetables also contain high numbers of antioxidants, page which prevent LDL cholesterol from oxidizing and forming plaques in your arteries (9, 10). Margarines and orange juice with added plant sterols can help lower LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5% to 15%. People tend to think of avocados in guacamole, which often is eaten with high-fat corn chips.
You’ve probably heard that too much saturated fat can lead to high cholesterol and eventually heart disease. Extra virgin olive oil is one of the most important foods in the heart-healthy Mediterranean diet. The authors of a 2019 study in rats suggest that this is done because they bind to bile acids and help your body excrete more cholesterol. Dark leafy greens, such as kale, spinach, and Swiss chard contain lutein and other carotenoids, which are linked to a lower risk of heart disease. Similarly, a 2016 review of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL, and triglycerides.
However, by incorporating specific foods into your diet, you can help reduce the levels of oxidized cholesterol in your body and maintain a healthy heart. Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.
According to the Centers for Disease Control and Prevention (CDC), our bodies generate enough blood cholesterol on their own. However, in 2020 nearly 86 million adults in the United States had high cholesterol levels. If you’ve been diagnosed with elevated or high cholesterol, taking steps to eat healthier, exercise more, and to stop smoking can help. Speak with your healthcare provider about ways you can prevent or reduce LDL buildup. The higher density proteins are called ‘good’ HDL (high density lipoproteins) and the lower density proteins are ‘bad’ LDL (low density lipoproteins). But, the LDL is really not the ‘bad’ cholesterol as it’s reputed to be.
Flaxseeds are another super healthy food that cleans arteries! Flaxseeds are shown to lower blood pressure and cholesterol levels. This is because flaxseeds are excellent sources of soluble fiber, which help manage cholesterol and sugar levels and make you feel full longer, and prevent overeating. In addition to diet, exercise is another great way to reduce the amount of oxidized cholesterol in your body.
Including a small portion of dark chocolate as part of a balanced diet can be a smart choice to help support a healthy heart. However, you do not want to eat too much chocolate, as it is often high in added sugars, which can negatively affect heart health. It’s best to limit your daily intake of dark chocolate to one serving and choose one with a cocoa content of 70% or higher. A 2020 randomized control trial found that people who were overweight or obese and who ate one avocado per day as part of an overall heart-healthy diet had an improved LDL cholesterol profile compared with baseline. Besides being a good source of plant-based protein and minerals such as iron and magnesium, beans are a great source of fiber. In particular, beans are rich in soluble fiber’which dissolves in water to form a gel-like material as it passes through your digestive tract.
A recent body of literature has reported that atherosclerosis develops following free radical processes that cause oxidative modification of LDL [39,40]. Atherosclerosis is a progressive disease of the arterial tree that involves deposition of cholesterols in the arterial intima leading finally to a thickening of the arterial wall and reduced luminal blood flow [41]. The lipid deposited is mainly LDL, derived from the circulation. Amarowicz and Pegg [42] claimed that the exact mechanism(s) of atherosclerosis in humans remains elusive, but one theory hypothesizes that this deleterious process results from the oxidative modification of LDL. Plant sterols and stanols are compounds naturally found in small amounts in many plant-based foods, including grains, vegetables, fruits, legumes, nuts, and seeds. They help reduce cholesterol by blocking the absorption of cholesterol into your bloodstream.
Two different types of tart cherries significantly reduced the cholesterol oxidation, but meat with a cherry on top seems a little out of place. Here’s the amount of oxidized cholesterol in a plain pork chop, significantly reduced by adding onion or garlic’though, interestingly, in chicken, cholesterol oxidation was helped by sage, but not garlic. Olive oil get the facts is a staple of the Mediterranean diet, which is linked with increased longevity and reduced risk of chronic disease. In addition, specialty olive oil with a high polyphenol content increased HDL cholesterol concentration by almost 50%. Oxidized cholesterol refers to cholesterol that has undergone chemical reactions, making it more harmful to the body.