Low density lipoproteins, or LDL, are substances composed of proteins and lipids. They transport cholesterol and triglycerides in your bloodstream. High LDL levels promote deposits of lipids along the walls of your arteries and blood vessels, which can impede blood circulation and contribute to heart disease. Dietary choices may help you lower LDL and prevent damage to your heart.
Lean Meats and Meat Substitutes
Certain types of meat, particularly dark meat chicken, pork and beef, contain high amounts of saturated fats. These fats may contribute to high LDL levels in your bloodstream. Opt for leaner meats, such as fish, wild game meats and white-meat poultry. Alternatively, replace fatty meats with vegetarian meat replacements, such as tofu, seitan or tempeh. These foods are lower in saturated fats and may help lower LDL levels.
Dietary Fiber
Dietary fiber is a type of carbohydrate found in vegetables, fruits, seeds, nuts, legumes and whole grains. It is best known for its role in promoting digestion and efficient elimination of wastes from your body. However, dietary fiber may also help lower LDL and triglyceride levels in your bloodstream.
Olive Oil
Choose olive oil for cooking and frying instead of butter, margarine or shortening. Olive oil is an unsaturated fat that may help lower LDL levels. It also lacks the saturated fats and trans fats found in shortening, margarine and butter. Like saturated fats, trans fats can elevate LDL levels.
Avocados
Although avocados are commonly thought of as fatty foods, these fruits contain mostly unsaturated fats. They also contain oleic acid, an essential fatty acid that may help clear excess LDL from your bloodstream.
Fresh Vegetables and Fruits
Fresh, raw vegetables and fruits are low-fat choices for snacks, side dishes and desserts. Choose these foods instead of fat-laden pies, cakes, cookies, snack crackers and doughnuts. Vegetables and fruits such as apples, broccoli, oranges, spinach and artichoke hearts are also high in dietary fiber. Apples also contain pectin, a substance that may help prevent your body from absorbing cholesterol and saturated fats from food sources.
Low-fat Dairy
Opt for low-fat or fat-free dairy products instead of whole-milk dairy, which is loaded with saturated fats. If you are a vegan or have a milk allergy, opt for soy milk products to obtain calcium and protein without adding saturated fats to your diet.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "The New Healing Herbs"; Michael Castleman; 2010
- University of Maryland Medical Center: LDL Test
