Low-density lipoproteins, or LDL, is a type of cholesterol obtained from the food you eat. Elevated levels of LDL in your body causes significant health problems. Fortunately LDL levels can be lowered and controlled by adopting healthy lifestyle choices like weight management, physical activity and diet.
Why Does LDL Matter?
Cholesterol does not dissolve in the blood; it is transported by carriers in the blood called lipoproteins. LDL is the type of cholesterol universally termed as "bad" notes the American Heart Association. When too much LDL circulates in your blood, it builds up on arterial walls, a condition known as atherosclerosis. Atherosclerosis is a narrowing of your arteries that puts you at risk for life-threatening conditions such as stroke or heart attack. Physicians promote a low LDL diet to keep atherosclerosis at bay.
The TLC Diet
The National Cholesterol Education Program promotes the Therapeutic Lifestyle Changes, or TLC diet. The TLC diet calls low cholesterol food with less than 7 percent of calories coming from saturated fat. Foods low in saturated fat include lean meats, low-fat dairy products, fish, whole grain foods, fruits and vegetables. The diet promotes only enough calories to maintain a desirable weight. Another component is increased soluble fiber and foods containing plant stanols or plant sterols that lower LDL.
Top 5 LDL Lowering Foods
MayoClinic.com recommends incorporating 5 powerhouse LDL-lowering foods into your diet. First on the list is oatmeal, or oat bran. Soluble fiber not only reduces LDL, it can also reduce cholesterol absorption. Secondly, fatty fish such as salmon and mackerel contain high levels of omega-3 fatty acids that confer protective effects for the cardiovascular system. Nuts are another powerhouse food. Walnuts and almonds are rich in polyunsaturated fat that helps keep your blood vessels healthy. Two tbsp. of olive oil, especially extra virgin olive oil, a day combats LDL. Add some vegetable oil, legumes, vegetables, whole grains and fruits, to further reduce LDL, notes Cleveland Clinic.
Specifics
Eating a variety of nutritious food daily makes a big difference in lowering your LDL. The American Heart Association recommends consuming 4.5 cups of fruits and vegetables and three 1-oz. servings of fiber-rich whole grains. In addition, keep daily sodium consumption to less than 1,500 mg per day. On a weekly basis, consume at least two 3.5-oz. servings of fish and four servings of nuts, seeds and legumes. Avoid sugar-sweetened beverages and limit processed meats.
