Lower LDL Diet Plan

In medical terms, LDL stands for low-density lipoprotein cholesterol, also known as "bad" cholesterol. Many people have a high LDL number and this increases the risk of heart attack, stroke, artherosclerosis and other life-threatening diseases. A low-fat diet is necessary to keep your LDL cholesterol level within a healthy range. Following are some foods to include in your diet to keep your LDL in check.

Fiber

• Fiber, especially soluble fiber, helps to break down bad cholesterol. There are many foods rich in soluble fiber, and it is recommended to eat several servings of these types of foods every day to consistently break down bad cholesterol in the blood. These types of food include fruits and vegetables like carrots, apples, berries, cabbage, apricots, sprouts, sweet potatoes and citrus fruits like lemon and oranges. Kidney beans, black beans and lima beans are also high in soluble fiber. It is recommended to eat a vegetarian meal at least once or twice a week in lieu of meat and include these types of high-fiber beans. The beans will give you the same protein that meat will, but the beans will help to break down the bad cholesterol in the arteries. It is also recommended to substitute fish instead of red meat or chicken because it has much lower levels of saturated and trans fat.

  Other foods high in soluble fiber include oatmeal, wheat, oats and bran. However, these types need to be consumed in higher amounts to have the best benefit of breaking down bad cholesterol. For maximum effectiveness, you would need to consume at least 1 1/2 cups of cooked oatmeal per day or at least three cups of cereal such as Raisin Bran, Cheerios or any others that have high fiber. Nuts are also a good source of fiber. Ideally, you would choose nuts that are low-sodium or unsalted. Nuts can help to block the amount of cholesterol absorbed in the body, but for some people such as diabetics, eating nuts for fiber may not be an option because of the high amount of carbohydrates.

Healthy Cooking

• The ways in which you choose to cook can greatly decide your own LDL cholesterol level. Butter, oils, meats and dairy products are sometimes very high in cholesterol. There are new types of butter on the market that have special ingredients that make them heart healthy. Examples include Take Control and Promise brands. When you cook with a recipe that calls for butter, consider substituting one of these heart-healthy types instead of regular butter. These types of butter help to block the level of cholesterol that is absorbed into the intestines. Also choose healthier oils when cooking. Olive oil, vegetable, soy and canola are among the more healthy cooking oils because they aren't solid fats like regular butter, lard or shortening. Salt, though it doesn't directly affect bad cholesterol, should be used in moderation because it can cause high blood pressure, increasing your risk even further for heart attack or stroke. Garlic has been shown to help reduce bad LDL cholesterol; it is more effective if used fresh, raw and in high amounts, though garlic powder can also be beneficial, especially when used as a cooking spice. Dairy products can also help to lower your LDL, if you choose the right type. Healthier dairy products include soy milk, skim or low-fat milk, low-fat cheeses and low-fat yogurt. Regular dairy products such as whole milk contain a lot of fat that can help build up the cholesterol in your arteries. Eating more of these types of high-fiber, low-fat foods can help reduce your LDL over time so that you can focus more on building up your HDL, the good cholesterol.