Low-density lipoprotein, LDL, cholesterol is known as "bad" cholesterol because it increases risk for heart disease. Heart disease is the leading cause of death in the United States and contributes to one in every five deaths. While LDL cholesterol is typically used to help build the cells in your body, high levels of LDL contribute to fatty deposits on your blood vessels that reduces blood flow to your heart and other important organs. While some LDL cholesterol is made by your body, your level of LDL cholesterol is affected by your diet.
Nuts, Fish and Seeds
As stated by the American Heart Association, foods high in monounsaturated and polyunsaturated fats such as nuts, seeds, fatty fish and plant-based oils may help to lower your cholesterol. These foods should make up less than 35 percent of your daily calories and should be consumed in place of saturated and trans fats that raise LDL cholesterol. Saturated and trans fats are found in full-fat dairy products such as whole milk, cheese and butter and many processed foods. Some examples of foods rich in monounsaturated and polyunsaturated fats include almonds, walnuts, pecans, salmon, mackerel and olive oil.
Oatmeal
Oatmeal and other foods high in soluble fiber such as beans, apples, pears and barley lowers your LDL cholesterol. According to MayoClinic.com, soluble fiber decreases the absorption of cholesterol in your bloodstream. Five to 10 g of fiber daily appears to be effective. This amount can be obtained easily, as a bowl of oatmeal contributes approximately 6 g of fiber, while adding a banana contributes another 4 grams.
Lean Meats
Substitute organ meat and red meat for leaner cuts of meat such as chicken and pork. Organ meats are rich in dietary cholesterol and can directly contribute to increasing your LDL while red meat is high in saturated fat. Fish is another excellent high-protein substitution for red meat. Fish such as tuna, salmon and mackerel are low in saturated fat and high in omega-3 fatty acids that lower your risk for heart disease. Remember that meat should be eaten in moderation and that a typical daily portion is the size of the palm of your hand.
Fruits and Vegetables
Fruits and vegetables are high in soluble fiber and also promote weight loss as they are naturally low in calories. As discussed above, the soluble fiber in these foods reduces the absorption of cholesterol and thus lowers your LDL. According to the United States Department of Agriculture, someone who consumes 2,000 calories per day should eat approximately 2 cups of fruit and 2.5 cups of vegetables daily as part of a well-balanced diet aimed at weight maintenance and prevention of weight gain. MayoClinic.com states that even a 5 to 10 lb. weight loss can reduce levels of total cholesterol. Consuming 300 to 500 calories less per day than your body requires for maintenance promotes gradual weight loss.
