Heart disease is the leading cause of death in both men and women in the U.S., according to the National Heart Blood and Lung Institute, or NHBLI. High levels of LDL, which is low-density lipoprotein, cause narrowing and hardening of the arteries, a contributing factor to heart disease. If you have high blood levels of LDL, adding certain foods may help lower your numbers.
Foods with Soluble Fiber
Foods high in soluble fiber have been shown to reduce LDL cholesterol levels, according to MayoClinic.com. Soluble fiber prevents the absorption of cholesterol into the blood stream. To reduce your levels, you need to eat between 5 to 10g of soluble fiber a day. Food sources of soluble fiber include oatmeal, oat bran, apples, pears, kidney beans, barley and prunes. A 1/2 cup serving of oatmeal contains 2g of soluble fiber.
Walnuts
Walnuts contain high amounts of monounsaturated fats and omega-3 fatty acids. A study published in the "Annals of Internal Medicine" in 2000 compared the effects of a Mediterranean diet with a diet high in monounsaturated fat from walnuts on LDL levels in both men and women with high cholesterol levels. The study showed a greater reduction in LDL levels in the walnut group. Thus, the researchers of the study suggest walnuts as part of a cholesterol-lowering diet.
Foods with Plant Sterols and Stanols
Stanols and sterols are substances found in plants that have been shown to block the absorption of cholesterol, according to MayoClinic.com. These plant sterols and stanols have been added to some food products, including orange juice, margarine and yogurt drinks, to improve heart health. You need 2g of sterols a day to help lower your LDL. Two 8 oz. cups of fortified orange juice contains 2g of plant sterols.
Extra Virgin Olive Oil
The antioxidants found in extra virgin olive oil have been shown to lower LDL cholesterol levels, according to MayoClinic.com. The Food and Drug Administration says you need 2 tbsp. of olive oil a day to get the heart healthy benefits. The olive oil should replace other oils to prevent high calorie intake.
