Low-density lipoproteins, also known as LDL or "bad" cholesterol, are part of your total blood-cholesterol count. High-density lipoproteins, or HDL, and triglycerides comprise the other part of the equation. When too much LDL cholesterol accumulates in your blood, it forms plaque that can block your arteries, eventually leading to a heart attack or stroke. According to the American Heart Association, the optimal LDL cholesterol level is less than 100 milligrams per deciliter, although levels up to 129 mg/dL are considered safe for most people. Eating low-LDL foods may help reduce your risk for heart disease and other complications; consult your doctor if you are concerned about your cholesterol levels or before beginning any new diet.
Meat and Dairy
Eating fish, a low-cholesterol food, two or three times weekly can help lower the amount of LDL cholesterol in your blood, according to the Harvard University Medical School. Substituting fish for beef and other fatty meats reduces your intake of saturated fats, and increases your intake of LDL-lowering omega-3 fatty acids. Lean meats, such as chicken, turkey and veal, with excess fat trimmed away, can contribute to lower LDL levels. Broiling lean meats in the oven instead of frying in oil helps keep cholesterol low. Non- or low-fat dairy products are also considered low-LDL foods. Regular dairy products, however, contain large amounts of cholesterol and saturated fats.
Fruits and Vegetables
Many fruits contain a substance called pectin, a type of soluble fiber that helps lower LDL cholesterol. Some of the fruits richest in soluble fiber include apples, strawberries, grapes, pears, avocados and citrus fruits. Most vegetables provide insoluble fiber, which improves digestive health but does not lower cholesterol. A few veggies, such as carrots, artichokes, okra and eggplant, contain enough soluble fiber to promote lower LDL levels. East Carolina University recommends eating three servings of fresh fruit, one dark-green vegetable and one deep-yellow vegetable daily to help lower bad cholesterol levels.
Beans and Legumes
Beans and legumes are also considered low-LDL foods, because they provide soluble fiber that contributes to lower cholesterol. Kidney beans, pinto beans and chickpeas are particularly rich in soluble fiber, according to the University of Massachusetts Medical School. Soybeans, black beans, navy beans, lentils and even canned baked beans can also help reduce cholesterol when regularly included in a balanced diet. Beans, legumes and other foods high in soluble fiber reduce LDL cholesterol by binding bile acids in the intestines. The bile acids then exit the body through solid waste instead of being reabsorbed back into the blood. As a result, the liver converts more cholesterol into bile acids, which lowers the total amount present in the blood.
Other Foods
Whole grains, such as oats and barley, also contain large amounts of soluble fiber. This makes them particularly useful for lowering LDL cholesterol. Eating just 1 to 2 grams of soluble fiber daily can reduce LDL levels as much as 1 percent, according to the Alabama Cooperative Extension System. Some of the grains richest in soluble fiber include oat bran, oatmeal, rye cereal, whole-grain bread and rice bran. Other low-LDL foods include psyllium husks, nuts, ground flaxseed and olive oil in moderation. Using liquid vegetable oils, such as olive or canola, instead of butter or shortening in cooking can help keep LDL levels low. Avoid foods high in trans fats, as they increase bad cholesterol.
References
- American Heart Association: What Your Cholesterol Levels Mean
- Harvard Health Publications: 11 Foods That Lower Cholesterol
- East Carolina University: Guidelines for Low Cholesterol Low Triglyceride Diets
- University of Massachusetts Medical School: Lowering Your Level of LDL
- Alabama Cooperative Extension System: Food Selections Can Help Lower LDL or "Bad" Cholesterol
