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Which Foods Lower LDL Levels?

Not all cholesterol is the same. Doctors want their patients to have high levels of high-density lipoproteins (HDL) and low levels of low-density lipoproteins (LDL). Prescription drugs are one way to get better cholesterol readings, but the doctor will probably also recommend that you change your diet.

  1. Oatmeal

    • The soluble fiber in oatmeal is well-known to lower overall cholesterol levels, and it is especially useful in lowering LDL. The optimum level is 10 g of soluble fiber or more per day.

    Legumes

    • Legumes such as beans, peas and lentils also contain soluble fiber, which is known to lower LDL levels.

    Olives and Olive Oil

    • Olives and olive oil contain monounsaturated fats which are good for general heart health, as well as antioxidants that lower LDL levels without also lowering the "good" HDL levels.

    Nuts

    • Nuts, especially walnuts and almonds, contain heart-healthy polyunsaturated fats that lower LDL. According to the Mayo Clinic, a study showed that patients eating 20 percent of their daily calories in the form of walnuts reduced their LDL by 12 percent (see Resources).

    Supplements

    • A daily supplement of niacin can help lower LDL levels by up to 20 percent. Other supplements associated with lowering LDL include soluble fiber pills and foods such as orange juice fortified with plant sterols.

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