Low-density lipoprotein, or LDL, cholesterol can cause serious health conditions if it accumulates in the blood. Known as "bad" cholesterol, LDL can build up on the inside of artery walls, which can lead to atherosclerosis and subsequent heart disease, heart attack or stroke. Lowering your LDL levels in the blood requires a combination of treatments, including modifying your diet to incorporate more heart-healthy foods.
Heart-Healthy Fish
Certain types of fish have high levels of omega-3 fatty acids, which help lower blood pressure, decrease risk for blood clots, reduce triglycerides and prevent the onset of irregular heartbeats. Physicians recommend eating two servings per week. Options include salmon, mackerel, herring, halibut and albacore tuna. For those who cannot or prefer not to eat fish, you can obtain omega-3 fatty acids through flaxseed and canola oil.
Soluble Fiber Foods
Soluble fiber prevents the absorption of LDL cholesterol into the bloodstream, thereby reducing overall levels. High soluble fiber foods include oatmeal, oat bran, barley, eggplant, okra and beans. Apples, pears, strawberries and citrus fruits contain high amounts of pectin, a type of soluble fiber that also lowers LDL. Physicians recommend consuming at least 5 to 10 g of soluble fiber per day.
Foods Fortified with Sterols and Stanols
Sterols and stanols are special plant extracts that help inhibit the absorption of LDL cholesterol in the bloodstream. Consuming 2 g a day could lower your LDL by 10 percent, according to Harvard Health Publications. Food companies fortify several foods with sterols and stanols, including orange juice, yogurt drinks, granola bars and chocolate.
Nuts
Certain nuts have high amounts of heart-healthy monounsaturated and polyunsaturated fats, which help keep blood vessels healthy. Physicians recommend eating 1.5 oz. of nuts per day, including almonds, walnuts, hazelnuts, peanuts, pecans, pistachios and some pine nuts.
Soy and Soy-Based Products
Soy protein can help lower LDL by 5 percent to 6 percent, but you must consume at least 25 g of soy protein per day to experience its heart-healthy benefits, according to Harvard Health Publications. Options include soy milk, tofu and edamame.
