Cholesterol is found in the cells of the body that have a fat-like consistency. It commonly has a very negative connotation, but not all cholesterol is considered bad. There are actually two types in the body, high density lipoprotein and low density lipoprotein, commonly seen as LDL vs. HDL cholesterol. HDL is needed to rid the body of extra cholesterol, while LDL collects in the arteries causing blockage that can lead to health issues.

There are a number of superfoods that can assist in lowering the amount of LDL cholesterol. Including these in a regular diet can have a number of positive health effects over time:

Avocados
Avocados provide many benefits to heart health and have been shown to lower levels of LDL cholesterol in the body. The fats found in avocados are unsaturated and contain no cholesterol.

Nuts
Nuts are another great addition to the diet. They are full of protein, fiber, vitamins and nutrients. Along with the nutritional value, they also provide assistance in lowering LDL cholesterol. Many types of nuts are packed with protein, making them a healthy alternative to other salty snacks.

Fatty Fish
Fatty fish are recommended in many diets thanks to the content of Omega-3 fatty acids. These are found in greater levels in salmon, tuna and sardines. Omega-3 fatty acids lower the amount of cholesterol in the bloodstream which can greatly reduce the risk of heart attack or stroke. They also assist in lowering the amount of inflammation found throughout the body.

Oats
Oats help fight cholesterol levels due to the presence of soluble fiber. The addition of soluble fiber by adding oats to the diets prevents the buildup of cholesterol in the bloodstream. Starting the day with a bowl of oatmeal is a healthy breakfast that can be enforced by adding fruits as well.

Beans
Beans also help lower LDL cholesterol levels in the body. An addition of beans or legumes will add fiber and many vitamins and minerals to the diet that reduce the risk of cardiovascular disease.

Pectin rich fruits
Pectin is a complex carbohydrate found in plants that is found in many different fruits. The pectin will affect the amount of cholesterol absorbed in the body by controlling the speed the food passes through the intestines. This allows lower amounts of LDL cholesterol to be absorbed, thus lowering the amount of bad cholesterol. Some fruits that are rich in pectin include apples, pears, plums oranges and other citrus fruits. Grapes, strawberries and cherries are found to have a small amount of pectin in them as well.

With so much negative information surrounding cholesterol it is helpful to know the difference between the two types. Knowing that not all cholesterol is “bad cholesterol” can help make very important decisions to the diet that can improve overall health. By including some of the foods listed here, the risks associated with cholesterol will decrease and quality of life can increase.