Cholesterol has a number of roles in the body: it is used to make hormones, bile and is a part of cell membranes. Cholesterol can also build up in the blood; when levels of a form of cholesterol, known as low-density lipoprotein cholesterol or "bad" cholesterol get too high, it can increase your risk of developing cardiovascular disease. You can lower LDL cholesterol levels by making changes to your diet.
Limit Unhealthy Fats
Some kinds of fat in your diet can increase your levels of LDL cholesterol, so it is important to limit these fats in your diet. Although you can lower your LDL cholesterol levels by limiting the total amount of fat that you eat, reducing your saturated and trans fat intake can reduce your overall LDL cholesterol levels. Trans fats can be found in some margarines, baked goods and processed foods, whereas saturated fat is in full-fat dairy products, butter, egg yolks and red meat. You should keep your saturated fat intake to less than 7 percent of your total daily calorie consumption.
Increase Fiber
Fiber can also play an important role in lowering your LDL cholesterol levels. Fiber passes through your system and lowers the amount of cholesterol that your intestines can absorb from your diet, which helps prevent the cholesterol from getting into your bloodstream and turning into LDL cholesterol. Foods rich in fiber include fruits, vegetables, beans and whole grains. Eating fruits and vegetables as snacks and consuming foods made with whole grains, such as oatmeal and bran cereals, during meals can lower your "bad" cholesterol.
Nuts
Many nuts can lower your bad cholesterol levels. These nuts contain a type of fat, known as polyunsaturated fatty acids, which help reduce the cholesterol in your blood and also help maintain the health of your blood vessels. Eating a handful, which is about 1.5 oz., of pecans, walnuts, almonds, pistachios or peanuts, can lower your risk of developing heart disease, as long as these nuts aren't covered in salt or sugar. Do not eat too many nuts, because they are high in calories.
Plant Sterols and Stanols
Certain chemicals, known as plant sterols and stanols, can be added to foods to make them better for your heart. Plant sterols and stanols block the absorption of cholesterol by your intestines and consuming 2g of these chemicals can lower your bad cholesterol levels by 10 percent, MayoClinic.com notes. Plant sterols and stanols are frequently added to some types of margarine, orange juice and some yogurt drinks. In general, two 8-oz. servings of orange fortified with these chemicals supplies the recommended daily plant sterols and stanols.
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