Low-density lipoprotein, or LDL, is considered the "bad" form of cholesterol. Unlike HDL, or "good" cholesterol, LDL sticks to arteries and clogs them, making the heart work harder to pump blood. When LDL levels get too high, it's a risk factor for heart disease. Luckily, eating the right foods can help lower LDL levels.
Soluble Fiber
According to MayoClinic.com, upping your soluble fiber intake to 10 g per day can help lower your LDL levels. A typical serving of oatmeal often packs a whopping 6 g of fiber, and certain breakfast cereals contain high levels of fiber as well. Other foods high in soluble fiber include whole wheat items, bananas, eggplant, prunes and beans. Fruits high in pectin, such as apples, pears and citrus fruits, also contain much fiber.
Nuts
Add 2 oz. of nuts per day to your diet to lower LDL, suggests Harvard Medical School. Any nuts, including peanuts, walnuts and almonds, can help reduce your bad cholesterol up to 5 percent while at the same time providing other health benefits for your heart.
Olive Oil
Use olive oil daily to replace butter or other fats while cooking, marinating or using them salad dressings. MayoClinic.com explains that the antioxidants in olive oil help maintain your HDL levels while lowering your LDL levels and that the extra-virgin type works best.
Plant Sterols
These days, you'll find many foods enriched with plant sterols or stanols. According to Harvard Medical School, these substances work by making it difficult for the body to absorb cholesterol. To reduce your LDL by about 10 percent, try eating 2 g of foods with plant sterols each day.
Fish
Eating two servings of fatty fish a week, such as salmon, halibut or trout, is an adequate way to lower your LDL and protect your heart. As MayoClinic.com explains, not only do the omega-3 fatty acids found in these types of fish lower LDL, but they also lower your risk of high blood pressure and blood clots.
