Total cholesterol is based off of HDL (high-density lipoprotein) which is the good kind, and LDL (low-density lipoprotein), which is the bad kind. If your LDL levels are high and your HDL levels are low, you are at high risk for suffering a heart attack. To reduce dietary LDL cholesterol, there are several lifestyle adjustments you can make.
Step 1
Use fish oil supplements that contain omega-3 fatty acids. According to the University of Maryland Medical Center, fish oil supplements that contain eicosapentaenoic acid (EPA) and docosahexaenoic (DHA) can reduce LDL cholesterol levels.
Step 2
Eat smaller portions of food more often during the day. Have a meal every 2 to 3 hours that is a combination of lean protein and complex carbs. According to the Cleveland Clinic, eating more frequently can lower your LDL levels.
Step 3
Avoid foods that are high in cholesterol, saturated fat and trans fats like processed meats, whole eggs, high-fat dairy products and deep fried foods. Inspect nutrition labels and avoid foods that have hydrogenated or partially hydrogenated oils.
Step 4
Include foods in your diet that are fortified with plant sterols and stanols like margarine, yogurt and orange juice. Use the margarine on your bread, have the yogurt for a snack and drink the orange juice with breakfast.
Step 5
Increase your intake of foods that are high in soluble fiber like beans, pears, apples, bananas, oat bran, barley and oatmeal. Aim for 10 g or more per day. Have a bowl of all bran cereal for breakfast with chopped up bananas mixed in.
Step 6
Coat vegetables with olive oil and use it as a salad dressing. According to the Mayo Clinic, olive oil has a potent blend of antioxidants that can lower your LDL levels. Get extra virgin olive oil because it is the least processed.
Step 7
Cut back on your total caloric intake to promote weight loss. According to the National Heart, Lung and Blood Institute, losing weight if you are overweight can help lower your LDL levels. Reduce your daily intake by 500 calories to lose one pound of weight a week.
