Although most people focus on their total cholesterol levels, your level of low density lipoprotein, or LDL, is even more critical. LDL is the bad type of cholesterol that can contribute to problems like heart disease, according to the Virginia Cooperative Extension. Ideally, you should have total cholesterol levels below 200 and total LDL cholesterol levels below 100. Several common foods can help decrease your LDL levels.
Legumes
Legumes, commonly known as beans or peas, contain viscous dietary fiber that helps reduce LDL numbers, according to the Linus Pauling Institute at Oregon State University. Actual fiber levels vary widely according to the bean species you're eating. The Institute says navy beans are one of the best types, with 1 cup offering over 19 grams of fiber. The same amount of lentils has 15.6 grams of fiber, while kidney beans have 13.6 and refried beans have 12.1 grams per cup.
Fish
Not all fats are bad: omega-3 fatty acids can actually help you reduce your LDL levels while increasing your HDL--the "good" type of cholesterol--levels, according to MayoClinic.com. These fatty acids can be found in great numbers in some types of fish. The Clinic suggests eating mackerel, lake trout, albacore tune, salmon, sardines, herring or halibut at least twice weekly. To preserve the beneficial fats, cook them in the oven or on a grill instead of frying them.
Nuts
Nuts aren't just a convenient, protein-rich snack. Eating a couple of handfuls of nuts every day reduces your LDL level by approximately 5 percent, according to the Harvard Medical School. The school specifically suggests eating peanuts, walnuts and almonds. Watch out for nuts that have been seasoned or flavored, as such additives are often unhealthy.
Oats
Oats, including oat bran and oatmeal, are high in soluble fiber and can help bring down elevated levels of LDL, according to the University of Arizona. Incorporate oats into your cereal or baked goods, or eat them on their own. A single cup of instant oatmeal contains 4 grams of fiber, according to the Linus Pauling Institute.
