More than half of American adults are living with cholesterol numbers that are too high. Low-density lipoproteins -- LDL -- is the bad cholesterol in your blood. When LDL levels are too high, plaque forms in your arteries, putting you at risk for cardiovascular disease. Your LDL levels should be below 100 mg/dL. You are considered to have high LDL cholesterol if your numbers are 160 mg/dL or higher. By watching what you eat it is possible to improve your LDL cholesterol levels.
Limit Saturated Fats
A major way to reduce your overall cholesterol and your LDL is to limit and avoid foods high in saturated fat. Saturated fat is typically in animal products, like beef, lamb, poultry, pork, butter, cream and milk. By replacing foods high in saturated fat with healthier fats, such as olive oil or nuts, you can significantly decrease LDL cholesterol. Saturated fat intake should make up no more than 7 percent of your total daily calories, advises the American Heart Association.
High-Fiber Foods
Eating an additional 5 to 10 g of soluble fiber per day can help lower LDL cholesterol by 3 to 5 percent. Registered Dietitian for the Today show, Joy Bauer, suggests eating just a few foods rich in soluble fiber every day to get at least 5 g. Foods high in soluble fiber include oatmeal, barley, lentils, peas, beans, apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, broccoli and sweet potatoes.
Soy
Soy products may have a positive impact on LDL cholesterol levels. Consuming foods made from soybeans, like tofu and soy milk, may help cholesterol levels, specifically decreasing LDL cholesterol. Eating 25 g of soy protein a day can help lower LDL by 5 to 6 percent, notes "Harvard Health Publications." You can get 25 g of soy protein by eating 10 oz. of tofu or 2 1/2 cups of soy milk.
Plant Stanols and Sterols
Many foods are fortified with sterols and stanols, extracted from plants, which help your body absorb cholesterol from food. Margarine, granola bars, orange juice and chocolate are a few foods that commonly have added plant stanols and sterols. You can also find plant stanols and sterols as supplements. Consuming foods with 2 g of plant sterols or stanols per day can help lower LDL cholesterol by approximately 10 percent, notes "Harvard Health Publications."
