Low-density lipoprotein, or LDL, cholesterol is the main culprit for blocked arteries. Carefully monitoring your food intake can help reduce your LDL cholesterol levels and promote overall health. The American Dietetic Association recommends limiting saturated fat and dietary cholesterol while focusing on healthier fats and plant-based foods for promoting healthy cholesterol levels. Consult a registered dietitian for a specific diet plan based on your health and condition.
Lean Meats and Fish
When monitoring your LDL levels, eat less than 7 percent of your calories from saturated fat and less than 200 mg of dietary cholesterol per day. Animal-based products are typically high in saturated fat and dietary cholesterol. Instead, choose lean meats, oily fish and skinless poultry. Lean cuts of meet include those labeled loin, leg, round or extra lean. Examples of fish include salmon, mackerel, tilapia and tuna. High-protein alternatives to meat products include egg whites, dried beans and peas and nuts. Meat alternatives such as soy or textured vegetable protein are also low-fat sources of protein.
Fiber Foods
Fiber is an essential component of your diet, found in many nutritious foods. The Mayo Clinic notes links between soluble fiber consumption and reductions in LDL cholesterol. High-fiber foods include fruits, vegetables, whole grains, nuts and legumes. Popular whole grains include oatmeal, brown rice, barley, whole-wheat bread and pasta and millet. Aim for 25 to 35 grams of fiber daily from a variety of sources. You can get your recommended daily value for fiber daily without the use of supplement. Eat 5 cups of various fruits and vegetables and 3 ounces of whole grains daily. If you currently have a low-fiber diet, gradually increase fiber foods over a period of three weeks.
Healthy Fats
You don't have to avoid all foods that provide fat. The ADA recommends eating omega-3 fats, an unsaturated fat associated with improving heart health. Omega-3 fats are found in fish, nuts and seeds. Have a handful of nuts such as walnuts or almonds every day. In addition to omega-3, consume unsaturated oils such as olive, sunflower and canola. Eat about 25 to 35 percent of your daily calories from heart-healthy fats. In a 2,000 calorie diet, this translates to 50 to 75 grams of fat daily.
Plant Sterols and Stanols
Plant sterols and stanols in certain foods are associated with reducing LDL cholesterol levels. Margarine with sterols, fruit juices and some yogurts are the most common foods fortified with sterols and stanols. Choose cholesterol-lowering margarine over regular, which is high in saturated fat and trans fat. Aim for at least 2 grams of plant sterols daily from fortified food products.
