High levels of harmful low-density lipoprotein cholesterol, or LDL, can, if left unchecked, damage your cardiovascular system, the American Heart Association warns. If you're concerned about high LDL levels, you should modify your diet to include foods known to help lower LDL. This will not only benefit your heart, but your overall health as well. Consult your doctor before beginning any new diet regime, and visit for regular cholesterol checks.
Fish
Fatty fish help lower harmful cholesterol, according to the Mayo Clinic. Fatty, cold-water fish contain rich amounts of omega-3 fatty acids. Omega-3s can reduce your chances of developing blood clots by lowering your blood pressure. Fatty fish include salmon, sardines, mackerel, albacore tuna, lake trout and halibut. Aim for two servings of fish weekly. If you do not like fish, add fish-oil capsules or omega-3 supplements to your routine. These options lack the entire nutrient package of fish, however. Cook your fish with a heart-healthy, lower-fat cooking method like grilling, baking, steaming or poaching.
Whole Grains
Whole grains supply rich amounts of soluble fiber. Soluble fiber lowers the chances of your body absorbing cholesterol into your bloodstream, according to the Mayo Clinic. Fiber can remove harmful cholesterol plaque from arterial walls and prevent it from collecting there, the American Heart Association adds. Eating five to 10 grams daily can decrease both your LDL and total cholesterol levels. Starting your day with 1 1/2 cups of oatmeal will supply you with six grams of soluble fiber. Top this with a sliced banana, which averages four grams, and you have your daily allotment. Whole grains include oats and oat bran, barley, brown rice, whole wheat, wheat germ, wheat bran, triticale, spelt, quinoa and emmer berries. Choose whole-grain products over those made with refined flours to control your cholesterol.
Nuts
Nuts contain a variety of ingredients known to lower LDL cholesterol and that are heart-healthy, according to the Mayo Clinic. The polyunsaturated fatty acids in nuts can keep your blood vessels and linings healthy and operating properly, reducing your chances of developing blood clots which can damage your arterial walls and eventually lead to a heart attack. Other beneficial components in nuts include monounsaturated fats, omega-3 fatty acids, fiber, vitamin E and L-arginine. The plant-based omega-3s found in nuts can help protect against irregular heartbeats; L-arginine helps keep your arterial walls flexible and elastic. Nuts also contain cholesterol-lowering plant sterols. Choose from pistachios, peanuts, Brazil nuts, hazelnuts, walnuts and pecans.
Eat only a palmful of nuts at a time, since they are high in calories; steer clear of sugar-coated or salted varieties, as they pack even more.
