Diet to Cut Down on Bad Cholesterol

Cholesterol comes in two different, but important, types -- HDL and LDL, according to the American Heart Association. HDL (high-density lipoprotein) is the "good" cholesterol that can help to keep your body healthy and functioning well. LDL (low-density lipoprotein), on the other hand, is the "bad" cholesterol. Excess levels of LDL in the body can act to clog up your arteries, increasing your risk of heart disease and stroke, among other cardiac conditions. If you are suffering from elevated levels of LDL, know that you can easily remedy that by making some simple substitutions in your diet.

LDL-Lowering Diet

• The American Heart Association says you should strive to consume a diet that is low in trans and saturated fats to decrease your level of LDL. Aim to keep your overall consumption of fat to less than 25 to 30 percent of your daily calories, while keeping your consumption of saturated and trans fats limited to less than 10 percent (ideally consuming zero grams of trans fats per day). Make simple dietary substitutions to remove excess fat from your diet, relying on low-fat dairy products instead of full fat, along with limiting or wholly curbing your consumption of higher-fat red meats. Beyond consuming a low-fat diet, increase your overall consumption of dietary fiber to further boost your cholesterol numbers, lowering LDL and raising HDL. Aim to consume between 25 and 35 grams of fiber per day from food sources such as oats, wheat and other grains, along with fresh fruits, vegetables, nuts and seeds.

Specific Recommendations

• According to the Mayo Clinic, there are a number of specific foods that are well-documented as bad cholesterol fighters. These include oatmeal (primarily for the fiber content), nuts such as walnuts and almonds (again, for the fiber), seafood and other sources of omega-3 fats (aim to consume at least two servings per week of seafood along with 5 to 10 grams of fish oil per day), olive oil (a healthy monounsaturated fat that can help to reduce LDL) and foods that have been artificially fortified with stanols or sterols (chemicals found in plants that impair the ability of the body to absorb cholesterol)
  -- check the labeling information for items to see whether they have been "sterol-enhanced."