How to Reduce LDL (Bad) Cholesterol Through Diet

Bad cholesterol, or low-density lipoprotein, causes plaque in the arteries of the heart and brain by combining with other substances and attaching itself to the walls of the arteries. The result can lead to high blood pressure, heart attack or stroke. Cutting back on foods high in cholesterol and eating foods that can lower LDL cholesterol levels in the blood can reduce the risk of heart disease.

Instructions

1




Oatmeal is rich in soluble fiber, which can reduce bad cholesterol in the blood.

Eat foods rich in soluble fiber to reduce absorption of LDL cholesterol into the bloodstream. Eat 5 to 10 grams of soluble fiber each day, the U.S. Food and Drug Administration recommends. Foods rich in soluble fiber include oatmeal, oat bran, bananas, apples, barley and prunes.

2




Eating salmon lowers the risk of cholesterol clotting in the arteries.

Add omega-3 fatty acids through eating cold-water fish or taking fish oil supplements. Eat two servings of cold-water fish each week or take daily fish oil supplements to reduce the risk of high blood pressure and of clotting of cholesterol in the arteries. Fish with the highest levels of omega-3 fatty acids include salmon, halibut, herring, lake trout and sardines.

3




Olive oil is rich in antioxidants and beneficial in lowering cholesterol.

Add olive oil when cooking foods or in salad dressing. Olive oil is rich in antioxidants, which can lower bad cholesterol in the blood. Use at least 2 tbsp. of olive oil each day, for sauting vegetables, adding to a marinade or mixing with vinegar to make salad dressing.

4

Replace snacks high in saturated fat with a handful of nuts. Walnuts, pecans, pistachios and almonds contain polyunsaturated fatty acids, which reduce cholesterol and maintain healthy blood vessels. Instead of eating a cookie or candy bar, eat a handful of nutritious nuts.

5




Replacing one high-fat food each day with a soy product can reduce cholesterol.

Replace one serving each day of meat, cheese or milk with a soy product. Soy is high in protein, low in calories and reduces cholesterol in the blood. Soy is available in many products, such as soy hamburger, soy milk and soy cheese.

6

Buy foods with added plant sterols or stanols, because they can stop cholesterol absorption in the blood. Some orange juice, margarine and yogurt have added plant sterols or stanols. Eat at least 2 grams--the equivalent of two 8-oz. glasses of orange juice--of plant sterols or stanols each day.