High blood low-density lipoprotein, or LDL, cholesterol levels are a major risk factor for developing heart disease, a leading cause of death in the United States. Although taking certain medications can help lower your LDL cholesterol and total cholesterol levels, making dietary changes may help you lower your LDL levels without the need for expensive medications.
Limit Certain Fats
There are three main types of nutrients that can cause your LDL levels to increase to unhealthy levels. These nutrients include saturated fats, trans fats and dietary cholesterol. Saturated fat increases your blood LDL cholesterol the most and should be limited to less than 7 percent of your total daily calories which is equivalent to less than 15.5 g of saturated fat per day when following a 2,000-calorie diet, according to the U.S. Department of Health and Human Services.
Soluble Fiber
Soluble fiber is a type of dietary fiber that may help lower your LDL cholesterol levels. According to the U.S. Department of Health and Human Services, you can help lower your LDL levels by about 5 percent by increasing your dietary soluble fiber intake by 5 to 10 g per day. Oat bran, oatmeal, barley, legumes, pears, citrus fruits and prunes are all good sources of dietary soluble fiber.
Plant Sterols/Stanols
Consuming dietary plant sterols and stanols can also help lower your LDL cholesterol levels. According to the Joslin Diabetes Center, plant sterols and stanols help block the absorption of cholesterol by your body and can help lower LDL levels by 6 to 14 percent in just four weeks. Plant sterols and stanols are present in foods such as wheat, vegetable oils, nuts, seeds, Brussels sprouts and foods fortified with sterols or stanols, which may include some vegetable oil spreads, milks, yogurts, mayonnaise, juices or cereals.
Omega-6 Fatty Acids
Omega-6 fatty acids are a type of essential dietary fatty acid found in certain types of vegetable oils including safflower and soybean oils. According to the Harvard School of Public Health, consuming omega-6 fatty acids in your diet can help lower your LDL cholesterol levels, reduce inflammation and help protect you against heart disease.
