Which products lower your LDL cholesterol?
Some foods lower cholesterol, while others raise it. Seven products and their influence on your cholesterol level.
The figures below that indicate the extent to which a product lowers cholesterol levels are based on averages. You can’t just add them together and conclude that by eating soy, nuts, legumes and oatmeal every day, you can lower your LDL level (the bad cholesterol) by 0.7 mmol per day. But the lowering products are healthy anyway and are therefore in the Wheel of Five.
Good for your cholesterol
1. Nuts
Effect: Decrease the LDL by 0.15 mmol.
Advice: Eat a small handful of nuts per day (15 grams).
2. Oatmeal
Effect: The special fibers in oatmeal lower LDL cholesterol by 0.2 mmol/day.
Advice: Eat at least 30 to 60 grams of oatmeal per day.
3. Alcohol
Effect: One to two glasses a day reduces the risk of cardiovascular disease by 20 percent.
Advice: Do not drink more than one glass a day (alcohol can increase the risk of diabetes and cancer).
4. Legumes
Effect: A serving of 130 grams per day lowers LDL by 0.2 mmol.
Advice: Eat legumes at least once a week.
5. Soy
Effect: A portion of 40 grams per day lowers LDL by 0.15 mmol/l.
Advice: Put soy drinks, tofu or meat substitutes on the menu every week.
Not good for your cholesterol
6. Unfiltered Coffee
Effect: Unfiltered coffee (eg espresso and boiled coffee) contains more cafestol than filtered coffee. This substance raises LDL cholesterol by 0.3 mmol/l.
Advice: Drink filtered coffee or no more than two to three cups of unfiltered coffee per day.
7. Trans Fats
Effect: Trans fats in cakes, pastries and savory snacks increase the unfavorable LDL and lower the favorable.
Advice: Eat them as little as possible.
Sources):
- Plus Magazine
