LDL, or low density lipoprotein, is the major carrier of cholesterol in the blood. Known as the "bad" cholesterol, too much LDL cholesterol circulating in the blood can clog arteries. This makes an elevated LDL a major risk factor for heart attack or stroke, says the American Heart Association. The body produces LDL cholesterol naturally, but food choices also influence LDL levels. Fortunately targeted dietary changes can help reduce LDL cholesterol in many people.
Reduce Saturated Fat
Eating foods rich in saturated fat raises the level of LDL cholesterol in the blood. Saturated fat is solid at room temperature and comes mainly from animal sources such as meat and dairy. Fatty cuts of pork, beef and lamb, poultry fat, lard, cream, butter, cheese and whole milk are all sources of saturated fat. Palm oil, palm kernel oil and coconut oil are plant sources of saturated fat and found mainly in baked goods and fried foods. Limit saturated fat by choosing lean meats, poultry and fish, non-fat or low-fat dairy products and whole foods, like fruits and vegetables, instead of processed ones.
Eliminate Trans Fat
Trans fat are liquid fats, such as soybean or cottonseed oil, which have been made solid through hydrogenation. This industrial process makes unstable fats more stable, thereby increasing their shelf life. However, trans fats increase LDL while reducing "good" HDL cholesterol. Trans fats can be identified on food ingredient labels as "partially hydrogenated oils." Fried foods, doughnuts, commercial baked goods, stick margarine and shortening are all sources of trans fat. No amount of trans fats is healthy, therefore keep trans fat intake as low as possible.
Eat Healthy Fats
Replacing saturated and trans fats with healthy monounsaturated fats can also help reduce LDL cholesterol. Most foods contain a variety of different fats but some are particularly rich sources of monounsaturated fats. Olive oil, peanut oil, canola oil, avocados, peanut butter and most nuts and seeds are good sources of monounsaturated fat. Cook with olive oil instead of butter, snack on raw nuts instead of chips or replace cheese with avocado in a salad or sandwich to use more healthy fats. Remember all fats are high in calories, so moderation is important, especially if excess weight is a concern.
Increase Fiber
A diet rich in fiber, especially soluble fiber, may lower LDL cholesterol. Soluble fiber breaks down into a viscous substance in the intestine which hinders the absorption of unhealthy fats into the blood stream. When eaten in the context of a low saturated and low trans fat diet, 5 to 10 g of soluble fiber a day can reduce LDL cholesterol, says MayoClinic.com. Foods rich in soluble fiber include oatmeal, dried beans, barley, apples, pears, citrus fruits and prunes.
Try Plant Sterols
Plant sterols or stanols are naturally occurring substances found in plants. Foods fortified with plant sterols can help block the absorption of cholesterol. According to WebMd.com, many plant and animal studies have found that plant sterol enriched foods lower LDL cholesterol. Taking the recommended 2 g of plant sterols a day can reduce LDL cholesterol by as much as 10 percent when eaten as part of a heart healthy diet. Margarine, yogurts and orange juice are examples of foods that may be fortified with plant sterols. Read the food label for recommended serving sizes.
