LDL--low-density lipoprotein--is known as "bad" cholesterol. Unlike HDL, or "good" cholesterol, LDL is a thick, fatty wax-like substance produced by the liver. Bad cholesterol accumulates in the bloodstream, where it may cause artherosclerosis, or clogged blood vessels, a condition that can lead to heart attack or stroke. HDL, by contrast, helps to carry LDL away from the arteries and toward the liver for excretion. By making small dietary and lifestyle changes, you can reduce your LDL cholesterol level and head off potential health problems.
Step 1
Eat oatmeal for breakfast. Its water-soluble fiber binds to LDL cholesterol and helps carry it out of the body. Toss in a handful of blueberries for added fiber and antioxidants. To make fresh blueberries last longer, store them in the freezer and allow the hot oatmeal to thaw them.
Step 2
Eat a handful of nuts when you're craving a snack. Walnuts, pecans, pistachios and hazelnuts contain the greatest amounts of cholesterol-lowering monounsaturated fatty acids, or MUFAs. Eat nuts in moderation, as they are high in calories.
Step 3
Substitute fresh fruit for fruit juice. Put sliced apples into your oatmeal, add berries or pears to salads and eat an orange instead of drinking orange juice. When you eat the whole fruit, you reap the benefits of the fiber it contains.
Step 4
Substitute whole grains for white bread, rice and pasta. Try brown rice, barley, wheat berries or quinoa with vegetables, meat or sauce.
Step 5
Sneak flaxseeds into your diet wherever you can. They will pass through you whole if they're not ground, so pulverize them with a spice or coffee grinder. Mix them into cereal and smoothies, or sprinkle them on salads. Flaxseeds contain both MUFAs and fiber.
