Your total cholesterol is comprised of LDL (low density lipoprotein), and HDL (high density lipoprotein). Your HDL is your good cholesterol and it should be high. Your LDL is your bad cholesterol, and this number should be low. Aside from medications, you can lower your LDL by making some dietary adjustments.
Trans Fats
Trans fats are major contributors to your overall cholesterol. If you eat these on a regular basis, you can increase your LDL levels and decrease your HDL levels. Margarine and commercial baked goods like doughnuts, crackers, cookies and cakes should be avoided. Also look in the ingredient labels of packaged foods for the words "hydrogenated" or "partially hydrogenated." These foods should also be avoided.
Saturated Fats
Saturated fats are another culprit when it comes to elevated cholesterol levels. In similar fashion to trans fats, they can also increase your LDL levels. Foods to avoid include deep fried foods, red meat, foods prepared in butter and processed meats like sausage, hot dogs and pepperoni. The Mayo Clinic recommends that you get no more than 10 percent of your daily calories from saturated fat. If you are going to use oil, olive, canola or peanut are healthier alternatives. Olive oil, in particular, can help lower your cholesterol because it has a mix of antioxidants in it.
Cholesterol
There are some foods that are naturally high in cholesterol, and they should be avoided as well. Examples of these include whole milk dairy products, egg yolks, organ meats and poultry with the skin. Substitute them with lean meats, low-fat dairy products, egg whites and egg substitutes.
Fiber
Soluble fiber is a substance that the body cannot break down. When consumed, this fiber can help block the absorption of cholesterol in your stomach and lower your LDL levels. Eat foods like oatmeal, oat bran, barley, apples, pears, prunes and kidney beans daily. All of these foods are high in soluble fiber.
Fortified Foods
Plant sterols are substances that are found in plants, and they can help reduce LDL cholesterol levels. These can be found in fortified foods and beverages like yogurt, margarine and orange juice. According to the Mayo Clinic, 2 grams of sterols a day is required to see results. You can get this amount by drinking two, 8-oz. glasses of sterol-fortified orange juice daily.
