LDL, or low-density lipoprotein, is what's referred to as the "bad" cholesterol in the body. The LDL picks up cholesterol from the liver, delivering it to the cells. When too much of this waxy substance builds up, it gets deposited in the arteries--and can lead to heart disease, according to the Cleveland Clinic. Before turning to prescription medications, a simple change in eating habits may be enough to lower LDL cholesterol to healthy levels.
Soluble Fiber
Soluble fiber can absorb cholesterol in the bloodstream before it has an opportunity to attach itself to the walls of the arteries. MayoClinic.com points out that consuming 5 grams to 10 grams or more a day decreases LDL cholesterol. Oatmeal is one of the best sources of soluble fiber. In fact, 1.5 cups contains 6 grams. When you combine this with another source of soluble fiber, such as an apple, you can easily hit 10 grams of fiber per day.
Swap Fats
Saturated and trans fats are LDL's worst enemies, raising cholesterol quickly and placing a person at risk for heart disease and stroke. Red meats, high-fat dairy products, egg yolks, baked goods and margarine are the main sources of both fats. Instead of consuming these foods, choose heart-healthy fats, such as olive oil, which is full of antioxidants that help lower LDL levels. A person can use it to saute vegetables or use as a salad dressing. Consuming 2 tablespoons per day in place of bad fats is enough to receive its benefits. Another way to swap fats is to increase fish consumption. MayoClinic.com recommends eating halibut, salmon, mackerel and albacore tuna, just to name a few. These proteins should be eaten twice a week to reap their greatest benefit, which are Omega-3 fatty acids.
Reduce Cholesterol Intake
To reduce LDL cholesterol, daily consumption of cholesterol must be reduced. A person should not ingest more than 300 milligrams per day. To accomplish this, read food labels before purchasing food, and avoid products like egg yolks, which contain 210 milligrams each. Instead, choose egg substitutes and low or non-fat dairy products.
Sterols and Stanols
Foods fortified with plant sterols and stanols, when eaten in the right amounts on a regular basis, can reduce LDL cholesterol by up to 10 percent. Foods fortified include margarine, orange juice and yogurt drinks. To receive optimal benefits, a person needs to ingest a minimum of 2 grams of sterols daily, which is equivalent to two 8-ounce glasses of orange juice.
