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A Diet to Help LDL

Low density lipoprotein (LDL) is the "bad" cholesterol that your body produces in excess, due to a combination of genetic factors and dietary intake. A lipoprotein is composed of fat, protein and cholesterol. When LDL builds up, it sticks to the walls of arteries and can restrict blood flow, contributing to cardiovascular disease. In addition to exercise and medication, dietary changes can help lower LDL.

  1. Optimal Cholesterol

    • The optimal levels are total cholesterol of less than 200; HDL of 40 or above; LDL of less than 100; and triglycerides of less than 150 mg/dL. There are two facets to formulating a diet for cholesterol control. The first objective is to lower LDL, and the second goal is to lower total cholesterol numbers. You also don't want to lower HDL (high density lipoprotein) below 40 points, because this is the "good" cholesterol that eliminates the excess cholesterol.

    Best Foods

    • Five foods are excellent for lowering cholesterol, according to the Mayo Clinic. These are walnuts, oatmeal or oat bran, fish oil, olive oil and foods containing plant sterols or stanols. These are substances that block cholesterol absorption and are found in yogurt and orange juice. You should strive for at least 2 g of sterols or stanols daily, which is about 16 oz. of orange juice or two servings of yogurt. Ingesting 2 Tbsp. of olive oil daily lowers LDL without affecting HDL. The fiber in oatmeal blocks cholesterol absorption, and 1.5 cups contains 6 mg of fiber. A handful of walnuts or almonds daily maintains blood vessel elasticity because of the high levels of polyunsaturated fats in the nuts. Fish oil, or fresh fish, contains omega-3 fatty acids that reduce risk of blood clots, heart attacks and sudden death. You should eat two servings of fish per week or supplement with fish oil capsules.

    Worst Foods

    • The worst foods for lowering cholesterol are those high in fats, especially saturated and trans fats. Both types of fats raise LDL levels without a corresponding raise in HDL cholesterol. Meats are typically high in saturated fats, and many snack foods contain trans fats. Manufacturers of various foods are trying to eliminate trans fats from their products, so look for labels marked "no trans fat." Make sure you don't reduce fat too drastically, because your body needs some fat to maintain healthy cholesterol levels. Focus on the "good" fats, like avocados and sunflower, safflower or canola oil. In general, you should try to eat fewer processed foods and base your nutrition plan on whole foods that are high in nutrition, like fruits, vegetables and whole grains.

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