Heart disease is the number one killer of men and women in the United States, according to the National Heart, Lung, and Blood Institute, or NHLBI. High blood cholesterol levels, specifically LDL, or "bad" cholesterol, increase your chances of developing heart disease. When you have too much LDL cholesterol in the blood, it sticks to the walls of the arteries, causing narrowing and hardening and ultimately blockage. Making changes to your diet can help lower your LDL cholesterol. But check with your physician before changing your diet, and do not stop taking any medications without your doctor's recommendation.
Eat A Diet Low In Saturated Fat
The saturated fat in the food you eat causes your blood cholesterol levels to go up, according to NHLBI. To reduce your LDL levels, the American Heart Association recommends limiting your intake of saturated fat to less than 7 percent of your total caloric intake. Animals fats are the primary sources of saturated fat in the diet, including beef fat, poultry skin, butter, lard, pork fat, lamb and dairy products. To limit your saturated fat intake choose lean cuts of beef and pork, skinless poultry, fish and low-fat and fat-free dairy products.
Add More Soluble Fiber to Your Diet
Foods with soluble fiber lower your LDL cholesterol, according to MayoClinic.com, by reducing the absorption of cholesterol into the blood stream. Eat 5 to 10 g of soluble fiber a day to lower your LDL cholesterol levels. Food sources of soluble fiber include oatmeal, apples, prunes, barley, kidney beans and pears.
Eat Foods High In Omega-3 Fatty Acids
Omega-3 fatty acids are heart-healthy; they lower blood pressure and prevent blood clotting, according to MayoClinic.com. In addition to improving blood pressure and blood clotting, the omega-3 fatty acids found in walnuts have been shown to decrease total cholesterol, including LDL cholesterol, according to the University of Maryland Medical Center. Walnuts contain the plant-based form of omega-3 fatty acids called alpha linolenic acid. Flaxseeds are also a good source of the plant-based omega-3 fatty acids.
The omega-3 fatty acids found in fish, like salmon and tuna, have been shown to increase the heart-healthy good cholesterol, HDL, and lower triglyceride levels, according to the University of Maryland Medical Center. For a healthy heart, the American Heart Association recommends two servings of omega-3 rich fish a week.
