Lower your LDL, or low-density lipoprotein, levels by making various dietary changes. Too much LDL, the bad cholesterol, and not enough HDL, the good cholesterol, can lead to heart disease, according to the American Heart Association. When your blood contains too much LDL, a thick, plaque-like substance forms and slows the blood flow to and from your heart. If a piece of plaque breaks off the walls of an artery, a blood clot can form and cause a heart attack or stroke.
Whole Grains
Consume more whole grains, such as oatmeal, bran and whole grain breads. Dietary fiber from whole grains will lower your LDL level and reduce your risk for heart disease, according to the U.S. Department of Agriculture.
Fruits and Vegetables
Consume plenty of fruits and vegetables since they are also rich in dietary fiber and will help lower LDL levels. Fruits, such as medium-sized apples and pears with the skin, contain about 5 grams of fiber each, and raspberries contain about 8 grams of fiber per cup, according to MayoClinic.com. A medium artichoke contains about 10 grams of dietary fiber, and cooked peas contain about 8 grams of fiber per cup.
Saturated Fats
Cut back on saturated fats found in items such as red meats, milk, coconut oil and palm oil. Use low-fat or skim dairy products and select lean meats such as chicken and turkey. Trim excess fat from meats and bake or broil instead of frying. Use vegetable oils such as canola, olive and sunflower oils instead of lard, butter or shortening. All of these modifications will help lower LDL levels, according to Harvard Health Publications.
Soy
Consuming 25 grams of soy protein a day can lower LDL by 5 to 6 percent, according to Harvard Health Publications. Consuming soy milk and tofu will help you achieve a modest change in your LDL level.
