How to Lower LDL Cholesterol With Dietary Changes

Low-density lipoprotein (LDL) cholesterol is known as the "bad" cholesterol because it increases the risk of heart disease. LDL cholesterol can cause arteriosclerosis because it's transported to the arteries from the liver. You can lower your level of LDL cholesterol by making some basic changes in your diet.

Things You'll Need

• Olive oil
• Peanut oil
• Canola oil
• Whole grain foods
• Fruits
• Vegetables
• Herring
• Mackerel
• Salmon
• Almonds
• Walnuts

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Instructions

• 1

  Replace saturated fats with unsaturated fats. Saturated fats are primarily found in dairy products and red meat. They raise your LDL level and should make up no more than 10 percent of your total calories. Use cooking oils that are high in monounsaturated fats such as olive oil, peanut oil and canola oil.

• 2

  Eliminate trans fats from your diet. Trans fats, also known as hydrogenated oils, are most often found in fried foods and baked goods such as cakes, cookies and crackers. A food product may be labeled as "trans fat-free" in the United States if it contains less than a half gram per serving of trans fat.

• 3

  Monitor your cholesterol consumption. Foods that are high in cholesterol include dairy products, egg yolks and organ meats. You shouldn't eat more than 200 mg of cholesterol each day if you have heart disease and no more than 300 mg if you're otherwise healthy.

• 4

  Eat more foods that are low in cholesterol but high in fiber. You can lower your LDL by eating whole grain breads, pasta, flour and rice. Fruits and vegetables are also high in dietary fiber, although dried fruits can also be high in calories.

• 5

  Increase your consumption of omega-3 fatty acids to lower your LDL cholesterol. Fatty fish such as herring, mackerel and salmon are especially high in omega-3 fatty acids. Almonds and walnuts are also good sources of omega-3 fatty acids.