Want to reverse bad cholesterol (LDL) without taking medication?
Opt for these foods, generally containing polyunsaturated fats and derived from plant sources, next time you put a meal together to help reverse bad cholesterol (LDL) and improve good cholesterol (HDL).
Avocados not only give you a healthy dose of unsaturated fats, omega 3 fatty acids, fiber, and a host of vitamins and minerals, but it also adds a creamy consistency to your meals reminiscent of mayo or other saturated fats.
2. Olive Oil
Before you layer your skillet with butter, reach for the olive oil. Although olive oil is still high fat, it’s high in healthy plant based fats that can actually lower your LDL cholesterol, improve your joint health, and reduce inflammation. You’ll also get the benefit of the robust flavor of olive oil to your meal as opposed to the salty, oily flavor of butter.
3. Almonds/ Nut Butters
One of my favorite sources of healthy fats comes from almonds specifically, but other nuts and nut butters as well. If you think you’re noticing a theme here, you would be right. Almonds, a plant based source of fat, are high in polyunsaturated and monounsaturated fats, packed with fiber, and even give you a big protein boost. Seriously consider replacing things like cake or chocolate with almonds or nut butters. They even come in a variety of flavors and themes!
4. Flaxseed/Chia Seed
Chia Seed and Flaxseed aren’t exactly “snack” material but you can use them to boost the omega 3 content of other snacks like yogurt, smoothies, juices, nut butters, etc. All you need is 1 tbsp. to pack a pretty serious dose of healthy fats to your diet.