Which Foods Reduce Oxidized Cholesterol:
It has been shown to lower blood pressure and help lower your risk for hypertension and atherosclerosis (22). Potassium and magnesium are minerals recommended by the DASH diet. They are shown get redirected here to help reduce blood pressure and help clean our arteries and keep them healthy. Studies have shown that chickpeas can lower your blood’s total cholesterol and LDL cholesterol levels (18).
Mediterranean diets are rich in olive oil, fruits, vegetables, nuts, whole grains and fish, and low in red meat and most dairy. Alcohol, usually in the form of red wine, is consumed in moderation with meals (38). Artificial trans fats are produced by hydrogenating ‘ or adding hydrogen to ‘ unsaturated fats such as vegetable oils to change their structure and solidify them at room temperature. Studies show that adults who consume at least four servings of fruits and vegetables each day have roughly 6% lower LDL cholesterol levels than people who eat fewer than two servings per day (8).
Having excess LDL, often known as “bad” cholesterol, in your bloodstream may increase your risk of heart disease by contributing to atherosclerosis, or the formation of plaque in your arteries. However, substantive research shows that eating artificial trans fats increases ‘bad’ LDL cholesterol, lowers ‘good’ HDL cholesterol and is linked to a 23% greater risk of heart disease (25, 26, 27, 28). You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.
Almonds are another nut often studied for heart health benefits, as they are rich in mono- and polyunsaturated fatty acids, fiber, and antioxidants like vitamin E. A review of studies found that eating almonds may not only reduce LDL cholesterol levels, but may also maintain HDL ‘good’ cholesterol levels, which can help reduce your risk of heart disease. As a staple in the Mediterranean diet, olive oil has often been studied for its heart health benefits. Extra virgin olive oil is rich in healthy monounsaturated fats that help lower LDL cholesterol.
After 29 days, the researchers found that the group who consumed 1 cup of beans each day had significantly lower LDL levels than on day 1. According to the Centers for Disease Control and Prevention (CDC), our bodies generate enough blood cholesterol this content on their own. However, in 2020 nearly 86 million adults in the United States had high cholesterol levels. I’m Veronica, a Registered Dietitian, and Certified Diabetes Educator. I truly believe you have control over your heart disease by eating well.
They are classified as essential because our body cannot synthesize or make these nutrients and therefore must be supplied by food. There is a lot of research done on the diet to show that it has excellent health benefits. The diet is connected to improving blood pressure and lowering LDL cholesterol levels, which may help improve the flexibility of your blood vessels and clean your arteries (4). In addition to diet, exercise is another great way to reduce the amount of oxidized cholesterol in your body. Exercise helps to increase HDL, or high density lipoprotein (good) cholesterol and decrease LDL or low density lipoprotein (bad) cholesterol. It also helps to improve your arteries’ function, reducing the risk of atherosclerosis.
Furthermore, avoid overcooking eggs, as prolonged exposure to high-heat temperatures can result in the formation of oxidized cholesterol. Cholesterol oxidation products have a direct link to atherosclerosis and coronary heart disease. By contrast with the data presented in the previous section about inhibition of LDL oxidation, antioxidant combinations have not been consistently reported to protect against DNA oxidative damage. Asgard [100] reported that supplementation of 47 type-2 diabetes subjects for 12 weeks with 16 capsules/day (mixture of ‘-carotene and a-tocopherol) did not exert any inhibitory effect against DNA oxidative stress. Similarly Rytter et al. [118] concluded that biomarkers of oxidative stress in overweight men are not influenced by a dietary supplementation with antioxidant combinations. An overview of the most recent clinical studies exploring on the antioxidant effect of natural compounds against DNA oxidative damage is given in Table 2.
Spinach is full of healthy nutrients such as vitamin A and C and minerals such as iron and magnesium. Sweet potatoes are another great option as they are full of vitamin A, C, and E, fiber, protein, and potassium. Sweet potatoes can help manage blood sugar levels and can help manage cholesterol levels (24).
Dietary fiber from whole foods, including vegetables, may reduce the risk of cardiovascular disease by reducing total and LDL cholesterol levels. Longer-term studies have also found that people who eat more unsaturated fats and fewer saturated fats tend to have lower cholesterol levels over time (19). Saturated fats ‘ such as those in meat, butter, cheese and other full-fat dairy products ‘ raise your total cholesterol. Decreasing your consumption of saturated fats to less than 7% of your total daily calorie intake can reduce your LDL cholesterol by 8% to 10%.
The vegetarian diet excludes most animal products such as meat, poultry, and seafood. This allows for a diet that focuses on fruits, vegetables, and plant-based protein learn more here such as nuts, beans, and lentils. There is strong evidence suggesting that this diet can lower your LDL cholesterol levels and lower your risk for heart disease (3).
You can also practice techniques like mindful eating to make sure you’re enjoying your meal and getting full without overdoing it. Similarly, almonds in particular are a natural source of phytosterols, which may help lower your LDL cholesterol. A founding member and Fellow of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition.
Other foods that you should be wary of are processed foods that are high in sugar, salt, and saturated or trans fat. Processed foods such as chips, baked goods, and fast foods are high in these nutrients. They are called ’empty calories’ as they do not provide nutritional benefits except for energy or calories. There is strong evidence that a diet low in added sugars, refined grains, and trans fats while incorporating plant and whole foods is essential for our hearts and overall health (2). Your immune system may mistake oxidized cholesterol for bacteria. Your immune system then tries to fight it off, which can cause inflammation inside of the arterial wall.