High levels of low-density lipoprotein (LDL), or bad cholesterol, can lead to atherosclerosis (plaque build-up that narrows the arteries) and an increased risk for heart attack and stroke. Food causes excess cholesterol, so it stands to reason that food can lower cholesterol, too.
Identification
No symptoms will indicate if you have high cholesterol, so you must get tested to find out your levels. Healthy overall cholesterol should be under 200 milligrams per deciliter, according to the Mayo Clinic. Healthy LDL levels should be under 130mg/dl. An LDL level over 190mg/dl is considered very high.
Considerations
If you're at risk for heart disease, your LDL level should be under 100mg/dl. If you're at very high risk--if you are obese, have diabetes, or have had a heart attack--aim for LDL levels below 70mg/dl.
Foods that Increase LDL
Saturated and trans fats are the biggest culprits for hiking LDL levels. Red meat and whole milk and dairy products contain saturated fats. Many commercially baked goods and fast food items contain trans fats.
Soluble Fiber
Oatmeal, barley, oat bran, kidney beans, apples, and pears may be your best weapons in lowering high LDL levels. These foods contain soluble fiber, which has been shown to reduce cholesterol absorption in the intestines, according to the Mayo Clinic. Consume at least 10g of soluble fiber daily for best results.
Other LDL-Busting Foods
Polyunsaturated fatty acids (walnuts), Omega-3 fatty acids (fatty fish), antioxidant-rich olive oil and foods fortified with plant sterols or stanols (orange juice, margarine) all help lower LDL levels. They block LDL absorption, keeping blood vessels healthy and preventing blood clots.
Recommendations
In addition to a healthy, LDL-lowering diet, you should exercise, maintain a healthy weight and avoid tobacco products.
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