If you have high LDL cholesterol--160 mg/dl or higher, according to the American Heart Association--you may have already taken steps to change your diet. Known in popular terms as "bad cholesterol," LDL is low-density lipoprotein, a compound that allows fat to travel through your blood. An excess of fat in the bloodstream can obstruct and harden the arteries, raising your risk of heart attack and stroke. Dietary modifications can help prevent arterial blockage and improve your cardiovascular health.
Eat Your Oatmeal
A simple bowl of oatmeal can do a lot for your heart, advises MayoClinic.com. Oatmeal is high in soluble or viscous fiber, a type of fiber that turns gelatinous when eaten and facilitates the passage of lipids from your digestive tract. Digesting fewer fats will help to lower the levels of LDL in your blood, reports the National Heart Lung and Blood Institute. If you can't stomach a daily bowl of oatmeal, try kidney beans, peas, apples or pears, which are also high in soluble fiber. The American Heart Association recommends eating 10 to 25 grams of soluble fiber per day to lower LDL.
Limit Animal Fats
Saturated fats come from animal sources, like beef and pork, whole milk, butter and egg yolks. Consuming large quantities of animal fat elevates the lipid content in your blood. Saturated fats are solid or semi-solid at room temperature and are water-insoluble, meaning that they won't dissolve in your bloodstream. Because of their potential impact on arterial health and blood circulation, the American Heart Association recommends limiting saturated fats to 7 percent of your daily calories.
Use Foods Fortified with Plant Sterols
Plant sterols, or stanols, are plant-derived compounds that inhibit the absorption of cholesterol. Consuming at least 2 grams per day may reduce your LDL by more than 10 percent, according to MayoClinic.com. You can buy margarine or orange juice that have been fortified with plant sterols. By replacing regular butter with margarine containing plant sterols, you'll take an active step toward lowering your LDL cholesterol while avoiding saturated fat. The American Heart Association recommends the use of plant sterols only for adults with high cholesterol levels who are at risk for a heart attack.
Cook with Olive Oil
Consuming two tablespoons of olive oil per day, especially extra virgin olive oil, can actively reduce LDL. Use olive oil in place of other fats in your cooking to take advantage of its heart-healthy benefits. Instead of butter or mayonnaise, try olive oil on bread. Blend olive oil and balsamic vinegar into your salads instead of high-fat salad dressings.
Snack on Raw Foods
The American Heart Association advises limiting trans fats, made of hydrogenated vegetable oil, to keep your LDL within normal range. Many snack foods, like chips, cookies and crackers, as well as fried foods and fast foods, are prepared with trans fats. By choosing raw fruits, vegetables or small servings of raw nuts over commercially prepared snacks, you can lower your trans fat intake while benefiting from the antioxidants in these whole foods.
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