Low-density lipoproteins are a type of cholesterol-carrying particle found in the blood, often referred to as the "bad" cholesterol. Increased LDL levels contribute to plaque build up or blockage within the arteries of your heart, increasing your risk of heart attack or stroke. Following a healthy diet can lower your LDL levels, and reduce your risk for serious disease.
Testing
A blood test, called a lipid panel, measures the level of LDL, high-density lipoproteins and triglycerides you have in your blood. ClinLab Navigator notes this test should be performed every five years for people over 20. Optimal LDL levels are less than 100mg/dL The ratio of LDL to HDL is often used as a predictor or your heart disease risk.
Significance
Decreasing the level of LDL in your blood while increasing the level of HDL can reduce your risk for heart disease. According to FamilyDoctor.org, not smoking, exercising, controlling blood pressure and eating a diet low in cholesterol and saturated fats all contribute to lowered lower LDL and lower risk of disease.
Fats and LDL
Diets high in fat can increase the LDL in your blood. The worst fats to consume are saturated fats, trans fats and cholesterol. Read nutrition labels on foods, and understand that meats are a source of cholesterol and saturated fats, and that prepared foods often have trans fats. Meats and full-fat dairy products, as well as plant products such as coconut oil, palm oil, and cocoa butter, contain higher levels of saturated fats. According to the American Heart Association's Nutrition Committee, your total daily intake of fat should make up less than 25 to 30 percent of your daily calories.
Eating to Reduce LDLs
A heart-healthy diet, which can help reduce "bad" cholesterol levels and raise HDL or "good" cholesterol levels, should include high-fiber foods, such as oatmeal, oatbran and fruit, notes MayoClinic.com. Sources of healthy oils include fish and fish oil, nuts and olive oil. You can also included plant-based sterol- or stanol-fortified foods, such as fortified orange juice and yogurt drinks.
Considerations
If you have increased risk for heart disease, consult with your physician. Diet and lifestyle changes alone may not be enough to reduce your risk. Your physician may make additional recommendations including prescribing cholesterol-lowering medications.
