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Diet to Reduce LDL

Lowering the amount of low-density lipoprotein (LDL) or "bad" cholesterol in your diet is one of the best things you can do to stay healthy. If you want to improve your heart health and reduce your risk of diabetes, eating a diet low in trans-fats and sugars is the best way to begin.

  1. Soluble Fiber

    • Eat a diet high in soluble fiber foods. Examples include oatmeal or other whole grains, barley, apples, pears, psyllium, prunes and kidney beans. The soluble fiber in these foods will help reduce the cholesterol absorption in your intestinal tract. According to information from the Mayo Clinic, eating 1 g or more a day of soluble fiber will decrease your LDL level.

    Polyunsaturated Fatty Acids

    • Eat a handful of walnuts, hazelnuts, peanuts, pecans, pine nuts, pistachios or almonds every day. The Food and Drug Administration recommends 1.5 oz. a day of these nuts to help reduce the risk of heart disease. Because nuts are also high in calories, though, avoid eating more than a handful a day, as more than that amount could contribute to weight gain -- another risk factor in heart disease and high cholesterol.

    Omega-3 Fatty Acids

    • Eat at least two servings of fatty fish every week. According to doctors at the Mayo Clinic, eating fatty fish will decrease levels of LDL cholesterol and contribute to heart health by reducing your blood pressure and helping prevent blood clots. Bake or grill your fish in olive oil to maximize its potential benefits. Other sources of Omega-3 fatty acids include fish oil capsules, ground flaxseed and canola oil.

    Antioxidants

    • Eat foods high in antioxidants. One of the best sources of antioxidant is olive oil. The Food and Drug Administration recommends at least 2 tbsp. of olive oil a day to help lower LDL cholesterol. Extra virgin olive oil, which is minimally processed, may have even more antioxidants than regular olive oil and could provide more benefits than regular olive oil. Use olive oil to saute fresh vegetables, or create a salad dressing or marinade with extra virgin olive oil and fresh herbs.

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