Low-density lipoprotein is known as the "bad" cholesterol. LDL is the component of your total cholesterol that, ideally, should be below 130 mg/dL if you have no risk factors for heart disease and below 100 mg/dL if you have risk factors, such as obesity, diabetes, high blood pressure or low high-density lipoprotein levels. If your LDL cholesterol is elevated, you can change your diet and start eating the foods that lower bad cholesterol.
Choose Low-Fat or Nonfat Foods
Dairy products are an important component of your diet, but choose low-fat or nonfat versions to lower your LDL cholesterol. Avoid processed foods that contain trans fats. Remove the skin from turkey and chicken. Choose lean cuts of meat to limit the amount of saturated fats in your diet, and use margarine instead of butter. Broil, grill or bake your foods rather than frying them.
Get Plenty of Fiber
Your diet should include several servings of fiber every day. Whole fruits, oats, oatmeal and other whole grains and vegetables, especially beans, peas and lentils, are high in soluble fiber. Saute your vegetables or cook them in a minimal amount of water and just until done to preserve the nutrients and the fiber; don't add salt, and use only a little oil. Use raw vegetables in salads, choose brown rice instead of white, and eat whole-grain breads.
Use Vegetable Oils
Use vegetable oils, like canola, safflower, sunflower, soybean and olive oil for cooking and for making salad dressings and marinades instead of animal-based fats that are high in saturated fat. Extra virgin olive oil contains more antioxidants than "light" oil. These antioxidants lower LDL and raise HDL cholesterol. Pan fry your foods rather than deep fring them. Decrease the amount of oil you use by substituting pureed vegetables or fruits for the oils in muffins, cookies, brownies and other desserts.
Eat Fatty Fish
Eat two servings a week of fish that are high in omega-3 fatty acids. Fish like mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut lower LDL cholesterol and decrease your risk for developing high blood pressure and blot clots. Make sure you bake, broil, poach or grill the fish rather than frying it. If you don't like fish, you can take fish oil supplements.
Other LDL-Lowering Foods
A handful of nuts a day helps to lower your bad cholesterol, says MayoClinic.com. Limit yourself to one handful, though, because nuts are high in calories. Eat foods fortified with plant sterols or stanols, which make it more difficult for your body to absorb LDL cholesterol but not HDL cholesterol.
