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Lower LDL Foods

Low density lipoprotein, also known as LDL, is one half of the cholesterol equation with the other half being high density lipoprotein. Other than exercise and medication, diet plays a big role in either lowering or keeping LDL levels in a good range. There are actually some specific foods that can help reduce this number and keep the risk factors for future complications in check.

  1. Significance

    • High LDL levels can cause a buildup of plaque in the arterial walls of the heart and ultimately lead to the brain. The diet plays a significant role in reducing the chances of this plaque building up.

    Types

    • Foods that are beneficial for lowering LDL levels are low in saturated fat, high in soluble fiber and they are also characterized by being high in healthy fats. These fats are also called essential fatty acids.

    Soluble Fiber

    • Soluble fiber helps to reduce the absorption of cholesterol in the intestines. According to the Mayo Clinic, 10 grams or more of soluble fiber a day helps reduce overall and LDL cholesterol levels. Good sources are oatmeal, prunes, pears, psyllium, barley and kidney beans.

    Nuts

    • Walnuts and almonds are good sources of polyunsaturated fat. This type of fat has been known to reduce blood cholesterol and keep blood vessels elastic.

    Omega-3

    • Omega-3 fatty acids are also a good food for lowering LDL levels. Good sources of this fat include cold water fish, such as salmon, flax seeds and canola oil.

    Identification

    • Plant sterols are substances that help block the absorption of cholesterol. The American Heart Association recommends foods with sterols for people with levels over 160 milligrams per deciliter. Some examples are fortified margarine, yogurt and orange juice.

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