Lowering your blood cholesterol --- particularly your level of low-density lipoprotein, the "bad" cholesterol --- is of added importance for those at risk of heart disease. In the majority of cases, doctors recommend that you try to manage LDL cholesterol levels through diet and exercise before resorting to medication. According to Mayo Clinic experts, many people need to make small dietary tweaks to achieve the desired result.
Function
LDL cholesterol can contribute considerably to your heart disease risk. The American Heart Association explains that when your LDL levels are too high, the excess can build up in the the arteries that transport blood to your heart and brain, eventually causing a heart attack or stroke. Eating a diet that contains LDL-lowering foods is one way to get your bad cholesterol to safe levels and prevent possible health issues down the road.
Soluble Fiber
Foods that contain soluble fiber should be a major component of any LDL-lowering diet. Soluble fiber, which dissolves in water, keeps your body from absorbing as much cholesterol from food. This can lower your total and LDL blood cholesterol levels. Soluble-fiber foods include apples, oatmeal, barley, beans and prunes. The Mayo Clinic suggests eating at least 5 to 10 grams of soluble fiber daily as part of your overall fiber intake.
Fats
Reducing your intake of foods that contain saturated fats and eliminating trans fats can help lower your LDL cholesterol. According to the Alabama Cooperative Extension System, only 5 percent of your daily fat intake should come from saturated fat, particularly if you're trying to keep your cholesterol levels down. Substitute high-saturated-fat foods, such as full-fat dairy products and fatty meats, for leaner options such as skim milk, fish, soy protein and nuts. Avoid processed foods that contain trans fats, such as processed crackers, chips and desserts.
Sugar
The experts at the Alabama Cooperative Extension System recommend eating very little sugar and fructose, particularly from processed food sources. Keeping your sugar and fructose intake at a minimum by consuming mostly whole foods can lower your LDL levels, as well as aid weight loss and decrease your triglyceride levels.
Considerations
Though following these dietary recommendations can help those who have mildly high LDL levels, those who need a greater LDL reduction might not be able to do it with diet alone. Visit your doctor to set your LDL goal and have your progress monitored. He may prescribe medication to give you extra help.
