Low-density lipoprotein, or LDL, is often referred to as "bad" cholesterol because it is a significant contributor to heart disease. Your body naturally produces a certain amount of LDL cholesterol each day, and the rest comes from your diet. If your doctor is advising you to lower your cholesterol, there are a number of foods that can help to reduce your LDL levels.
Oats
Oats are an excellent source of soluble fiber, which help to reduce your LDL levels by actively blocking the absorption of cholesterol into the bloodstream. Conversely, eating oats and oat bran helps to increase your HDL or "good" cholesterol levels. According to MayoClinic.com, eating just 1 1/2 cups of oatmeal or oat bran per day can help to lower your bad cholesterol.
Fish
Fish, specifically fatty fish that contains high levels of omega-3 fatty acids, can also reduce your LDL cholesterol levels. Omega-3s are extremely heart healthy. Eating two or more servings of fish per week can help to reduce your risk of heart disease, heart attack or stroke, according to Dr. Joey Shulman, writing in Canadian Living. Stick to baked or grilled versions of mackerel, halibut, herring, salmon, tuna or sardines to maximize your health benefit.
Soy
Soy and foods derived from soy are linked to lower LDL cholesterol levels. Eating 25 g of soy protein per day can lower your cholesterol and improve heart health. Soy is also a great substitute for meats, which typically feature the highest levels of saturated fat and cholesterol.
Olive Oil
Olive oil is high in antioxidants, which work to raise HDL cholesterol and lower LDL levels. According to MayoClinic.com, eating 2 tablespoons of olive per day can help you to maximize the benefits to your heart. Olive oil does have a higher calorie content, so be careful to use it in moderation to avoid exceeding your recommended daily calorie intake.
Beans and Lentils
Beans and lentils are high in protein and they are also high in soluble fiber, which aids in digestion and helps to lower LDL cholesterol. Similar to soy, beans and lentils can also be substituted for meat. Pair beans and lentils with rice or whole grains in your diet to increase their nutritional content by providing all essential amino acids.
Nuts
Nuts are another good source of protein, fiber and omega-3s. Canadian Living recommends eating 7 to 10 walnuts or almonds per day to help lower your bad cholesterol. Choose unsalted or unsugared versions and avoid eating too many nuts, as they tend to be high in calories.
