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LDL & Diet

LDL stands for low-density lipoprotein, and is also known as "bad" cholesterol. The American Heart Association explains that if there is too much LDL in the bloodstream, it can slowly build up on the walls of the arteries, causing heart disease. If it blocks the arteries, it can cause a heart attack or stroke. One of the best ways to keep your LDL cholesterol levels low is through a proper diet.

  1. What To Add To Your Diet

    • The May 2008 issue of "Physiology and Behavior" reports that eating soluble fiber can prevent an increase in LDL levels. When you eat soluble fiber--found in foods like oatmeal, bananas, barley, psyllium, apple sauce and beans--it helps block the absorption of cholesterol in the intestines.

      Adding olive oil to your diet is another way. The Mayo Clinic reports that olive oil contains antioxidants which help protect cells from damage, and that it lowers LDL levels while leaving HDL (good) cholesterol levels alone. It is recommended that you use extra virgin olive oil, as it is not as processed and contains more antioxidants. To add olive oil to your diet, mix it with your favorite spices as a salad dressing, and use it for sauteing and cooking. It can burn easily, so it is not recommended when you need to use high heat.

      Adding several plant foods to your diet is another way to decrease your LDL. The October 2009 issue of the "American Journal of Cardiology" reports that when researchers at George Washington University looked at a variety of diets, they found that a vegetarian diet that includes plants, nuts and is high in fiber can reduce LDL cholesterol levels by up to 35 percent.

      Add a variety of fruits and vegetables to your diet every day. They are full of antioxidants, vitamins and fiber. They also make you feel fuller on fewer calories.

    What To Take Away From Your Diet

    • Harvard School of Public Health reports that the main culprits are saturated fats and trans fats. You should avoid fatty cuts of meats, including poultry skin, and dairy products made with whole milk, such as cheeses and creams. Trans fats are often found in fried and fast foods, as well as commercial foods such as baked goods and processed dinners.

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