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Diet to Lower Small Particle LDL

High levels of LDL---or "bad"---cholesterol leave deposits on artery walls that form plaque and increase your risk of cardiovascular disease, heart attacks and strokes. According to a Johns Hopkins University Heart Health Special Report, smaller LDL particles can more easily "access" the lining of artery walls and cause more damage than their larger counterparts. As plaque builds, artery walls narrow, causing blockages and limiting the amount of nutrients that are transported throughout your body. To counter this, avoid unhealthy fats and increase your intake of high-fiber and nutrient-packed foods.

  1. Avoid Fat Consumption

    • According to the Harvard School of Public Health, the consumption of unhealthy fats is the largest contributing factor to overall increased LDL cholesterol levels. These types of unhealthy fat groups include saturated and trans fats. Examples of saturated fats include whole milk, meat, butter and some types of oils. Trans fats, identified on labels as partially hydrogenated oils, are found in margarine, shortening, desserts and fried foods. Replace these unhealthy foods with healthy unsaturated fats such as those found in trans fat-free margarine and oils, and use olive oil for cooking. Limit your total fat intake (whether healthy or unhealthy fats) to less than 30 per cent of your total daily caloric intake to help maintain a healthy level of bad cholesterol, including small LDL particles.

    Increase Fiber Consumption

    • Add more fiber to your diet. According to the Mayo Clinic, eating soluble fiber---such as that found in psyllium, oatmeal, oat bran, apples, strawberries and beans---reduces the amount of cholesterol absorbed in your intestines by transporting cholesterol out of the body through the stool. This helps to decrease both LDL and total cholesterol levels. According to the Mayo Clinic, consuming 10g of soluble fiber each day lowers both LDL and total cholesterol levels by about 5 percent.

    Eat Foods Fortified with Plant Sterols or Stanols

    • Increase your consumption of foods packed with sterols or stanols. These plant substances help block cholesterol absorption during the digestive process. Products typically fortified with one of these two substances include orange juice, yogurt drinks and certain types of margarine. A daily intake of 2g of daily plant sterols each day will produce noticeable, positive changes in LDL cholesterol levels, says the Mayo Clinic.

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