Because of the health concerns related to high levels of low-density lipoprotein (LDL), or "bad" cholesterol, you should be mindful of the foods you eat. An irresponsible diet of trans fats and saturated fats can raise LDL levels, building plaques along the arteries and contributing to cardiovascular diseases related to atherosclerosis, or the stiffening of arteries. Fortunately, these effects can be reversed with a proper diet of healthy food.
Step 1
Start your morning with a bowl of whole-grain oat cereal or a low-calorie meal, one that is about 300 calories or less. In a February 2010 article published in the "Journal of the American Dietetic Association," researchers found that having 3 g of soluble fiber from oats significantly lowered LDL levels as compared to having a low-fiber meal matched for calories. Participants, who were overweight and obese adults, decreased low-density lipoprotein levels by 8.7% (±1.0%). More interestingly, the control group reduced lipoprotein levels by 4.3% (±1.1%), suggesting that merely eating a lower-calorie meal can improve bad cholesterol levels.
Step 2
Snack on a handful of walnuts. According to the Food and Drug Administration (FDA), 1.5 oz. of nuts, such as almonds, peanuts, walnuts or pistachios, may reduce the risk of heart disease due to cholesterol. Furthermore, walnuts are a healthy provider of omega-3, a polyunsaturated fat associated with reduced blood pressure and blood clotting. Researchers at the Mayo Clinic suggest lowering bad cholesterol by adding walnuts to salads instead of saturated fats from cheese, bacon bits and other toppings.
Step 3
Add olive oil to foods for flavoring. Olive oil pacts a powerful dose of antioxidants that are responsible for lowering low-density lipoprotein levels while conserving good cholesterol. The FDA recommends 2 tbsp. a day. You can dip pieces of whole grain bread slices in a teaspoon of olive oil for a snack or pour a tablespoon or two on a bowl of whole grain pasta. The Mayo Clinic suggests choosing extra virgin olive oil to receive the purest form. "Light" olive oils, which refers to the color and not the number of calories, are more processed. As such, they contain fewer of the antioxidants needed to reduce bad cholesterol levels.
Step 4
Substitute red meats with fish and other high-protein, low-fat meals. Because saturated fats are notorious for boosting bad cholesterol, you can lower LDLs by eating foods low in saturated fat. Doctors recommend eating two servings of 6 oz. to 7 oz. of fish weekly. Research at the Mayo Clinic suggests the omega-3 fats in fish like salmon, mackerel, herring and tuna can reduce the risk of sudden heart attack, decrease triglycerides and enhance immune response.
Step 5
Increase physical activity. Low-density lipoprotein levels increase due to inactivity. Research at the Mayo Clinic suggests 30 to 60 minutes of moderate physical activity each day can lower bad cholesterol levels while boosting good ones. This exercise can include speed-walking around a local park, swimming, biking, parking further from work or even taking the stairs instead of the elevator. Try to get in as much activity as possible to see the greatest results, but even moderate levels can produce significant differences.
