Low-density lipoprotein, or LDL, is known as "bad" cholesterol. This thick, waxy fat-like substance is produced by the liver and accumulates in the bloodstream, where it can clog blood vessels and cause a heart attack or stroke. Small dietary changes can make a big difference in the amount of LDL cholesterol in your veins and arteries.
Step 1
Have oatmeal for breakfast. It contains water-soluble fiber that binds to cholesterol and helps to carry it out of the body. Add it to homemade baked goods as well.
Step 2
Snack on nuts, which contain cholesterol-lowering unsaturated fats. Walnuts, hazelnuts, pistachios and pecans contain the greatest amounts.
Step 3
Add fresh fruit to your diet as often as you can. Put berries and apples into your oatmeal, add them to salads and eat fiber-rich fresh oranges when you crave orange juice.
Step 4
Replace white bread and pasta with whole-grain. It's all about the fiber. Look for varieties that list stone-ground whole wheat as their first ingredient.
Step 5
Sprinkle ground flaxseed on cereal, salads and soups. Flaxseed will pass through you whole if it's not ground, so use a coffee or spice grinder to chop it up. Store flaxseed in the freezer, as it goes rancid quickly.
Things You'll Need
- Oatmeal
- Nuts
- Fruit
- Flaxseed
- Whole-grain bread
- Whole-grain pasta
