Low density lipoprotein, or LDL, is a form of cholesterol; it is also referred to as the "bad cholesterol." LDL is typically found in foods that contain a high level of saturated fat such as certain cuts of meat and full-fat dairy products. LDL accumulates as plaque on the inside of your artery walls, which will eventually restrict blood flow and possibly lead to heart attack or stroke. Consuming foods that are low in LDL cholesterol is an effective strategy to keep your levels in check and avoid health problems in the future.
Oatmeal / Whole Grains
Foods such as oatmeal, bran, whole grain breads, pastas and cereals are all loaded with fiber and low in cholesterol. Adding more fiber to your diet can also help reduce the levels of LDL that are already there, according to MayoClinic.com.
Fruits and Vegetables
Fresh fruits and vegetables are high on the list for most diets that are beneficial to overall health. Saturated fat that leads to high LDL levels is found primarily in animal products, so feel free to eat as many fresh fruits and vegetables as you like. Refrain from adding fatty sauces and dips to your fruits and vegetables, or you may end up ingesting cholesterol after all.
Fish and Lean Meats
Fish such as albacore tuna, salmon, mackerel, herring, halibut and sardines are high in omega-3 fatty acids and a good choice for low LDL foods. Omega-3s are heart-healthy fats that won't raise overall cholesterol levels. You can also include skinless chicken and turkey for low LDL meat sources. Try to bake, grill or broil fish and poultry to avoid adding unhealthy fats, and don't use fatty cream sauces as a topping.
Nuts
Nuts such as almonds, hazelnuts, walnuts and pecans have polyunsaturated fats and won't affect your LDL cholesterol. Avoid adding melted butter or sugary topping to nuts when you eat them.
Low-Fat Dairy
Dairy products in their full-fat form are higher in saturated fat and can influence LDL levels in your blood. To keep LDL levels in check, choose low-fat or non-fat versions of milk, yogurt, cream cheese, cottage cheese and sour cream.
Beans
Beans and legumes are other foods that contain soluble fiber and will benefit your cholesterol. Kidney beans, black beans, peas, lentils, haricot beans and black-eyed peas are all good choices.
Healthy Snacks
Snack foods that won't raise your LDL include light popcorn without butter, bread sticks, pretzels, bagels, dried fruit and baked chips or crackers. Avoid higher fat choices like milk chocolate and potato chips.
