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Diet to Reduce LDL Cholesterol

There are several foods that help lower the bad cholesterol (LDL). A bowl of oatmeal a day, while helpful, is simply not enough. How much of a food you would need to consume to get the effect you want--and how many calories that contributes--plays a big role in how effective it can be at lowering your LDL cholesterol.

  1. Power Foods to Lower LDL

    • Lowering your LDL cholesterol does not have to be a difficult or unpleasant thing. Making some simple changes in your kitchen and a little supplementation can produce results. You will find that adding omega-3 and soluble fiber are key to lowering LDL.

    Fiber

    • A high-fiber diet is a must for lowering LDL. There are many ways to add fiber to your diet. The good news is that fiber does not add calories, so you can eat as much as you want. There are two types of fiber: soluble and insoluble. Neither are absorbed and both clean the intestines and colon as they pass through, helping to remove toxins. Fiber is found in fruits, vegetables and whole grains. It is the beta glucan, which is the soluble fiber component of the bran in oats, that is beneficial in lowering LDL cholesterol. Remember that you want whole grains, not processed or refined grains, and whole fresh fruits and vegetables. Soluble fiber is the type that will help lower LDL cholesterol, but you still need insoluble fiber as well for bowel health. Look to beans, skins, pulp, bran, seeds and nuts as good sources of soluble fiber. You should get 30 g of fiber per day in your diet.

    Using Fiber to Lower LDL

    • Fiber decreases production of cholesterol in the liver and binds to dietary cholesterol in the intestine and moves it out as waste. Have fiber with every meal and snack and you will be on your way to lower LDL. Add fiber to soups, casseroles, meats, salads and cereals with TVP (texturized vegetable protein) made of soy, apple pectin or a fiber additive blend. Sliced apples and walnuts make a delicious topping for hot or cold cereals, salads and even cooked dishes.

    Omega-3

    • All foods rich in omega-3 oils increase good cholesterol (HDL) and decrease bad cholesterol (LDL). There are three types of omega-3 oils: acid alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is the precursor to EPA and DHA, which means our bodies convert ALA to EPA and DHA. Vegetable sources of omega-3 contain ALA. Sources of ALA include walnuts, flax seed, olive oil, soybean oil and canola oil. You can get ALA from omega-3 eggs produced by ALA grain-fed chickens.
      Fish is an excellent source of omega-3. It provides EPA and DHA, so the fish form is more directly effective and is also far more concentrated. Fish rich in omega-3 include salmon, tuna, mackerel, trout, herring and sardines. A fish oil supplement provides an easy way to get powerful LDL-lowering EPA and DHA omega-3 every day.
      It is best to get omega-3 every day from various sources at all meals.

    Conclusion

    • They key to an LDL-lowering diet is dietary fiber and omega-3. It is best to use a variety of cholesterol-lowering and high-fiber foods every day. Take a fish oil supplement to make sure you are getting the benefit of EFA and DHA daily and a fiber supplement. Adding ground flax seed to your foods adds fiber and omega-3. Apple pectin is a delicious fiber additive for meat, vegetable and fruit dishes, as are nuts. Don't forget the fresh raw fruits and vegetables. They make great snacks and desserts.

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