Lowering LDL cholesterol reduces the risk of heart disease. Excess LDL accumulates on the inner arterial walls and forms plaque, which can narrow the arteries. The decrease in blood flow to the heart results in heart disease. The plaque can break off and block the arteries, leading to heart attack and stroke. You can get too much cholesterol in the body from foods. However, certain foods protect you from elevated LDL levels.
Unsaturated Fats
Monounsaturated and polyunsaturated fats come from plants, such as nuts, seeds and vegetable oils. These fats improve blood cholesterol levels, protect against inflammation and help stabilize heart rhythms, according to the Harvard School of Public Health. Unsaturated fats make healthy substitutes for saturated fats, mostly from animal foods, which raise LDL cholesterol. You can get monounsaturated fats from olive, peanut and canola oils, almonds, hazelnuts, pecans, pumpkin seeds, sesame seeds and avocados. Walnuts, flax seeds and corn, soybean, sunflower and flax seed oils contain polyunsaturated fats.
Double Action
Dutch researchers analyzed 60 trials and found that monounsaturated and polyunsaturated fats reduced LDL levels and also increased healthy HDL cholesterol, according to the study published in the May 2003 issue of the "American Journal of Clinical Nutrition." HDL cholesterol, referred to as the "good" cholesterol, helps to flush away excess LDL cholesterol by gathering it up in the bloodstream and delivering it to the liver for disposal.
Omega-3
Omega-3 fatty acids, a type of polyunsaturated fat, may lower excess LDL cholesterol by raising healthy HDL levels. Fish containing omega-3s include salmon, tuna, halibut, sardines, mackerel and herring. Walnuts, flax seeds and soybean, flax seed and canola oils contain omega-3s. Increased HDL levels have been found in people with a high intake of omega-3 fatty acids, the University of Maryland Medical Center notes. People who practice a Mediterranean diet, which includes lots of fish and monounsaturated and polyunsaturated fats, have improved cholesterol levels, the UMMC says.
Fruits and Vegetables
Fruits and vegetables can improve cholesterol levels for people who have high cholesterol, according to the National Cholesterol Education Program, which recommends at least three to five servings a day. Fruits and vegetables have very low saturated fat and no cholesterol. You can get plenty of fiber-rich fruits and vegetables throughout the day by adding them to your meals, in salads or as healthy snacks.
Grains
Whole grain breads, cereals and pasta, oatmeal, barley and brown rice contain fiber-rich grains to keep LDL cholesterol low. Ground flax seed, whole grains that contain omega-3 fatty acids, lower total cholesterol levels, the Mayo Clinic says. The seeds can be added to yogurt, cereal or applesauce. The National Cholesterol Education Program recommends six to 11 servings of grains a day.
