How to Lower LDL With Food
Low density lipoproteins, also known as LDL, are one half of the total cholesterol equation. The other half is high-density lipoproteins (HDL). The LDL levels should be low. If they are elevated, this can lead to health risks such as coronary heart disease--which can eventually lead to heart attacks. In a lot of cases, high LDL levels are the result of bad eating habits. Just as food caused the problem, food can help the problem as well.
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Instructions
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Lose the saturation. The first thing you need to do is get rid of the saturated fats. They can raise LDL levels and can lower HDL levels. Avoid processed meats and heavy amounts of cheese and butter. Products with coconut and palm oil should be avoided as well.
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Avoid cholesterol. There are some foods that are already high in cholesterol. These come from animals or products that they produce. Some examples of these are organ meats, eggs, whole fat dairy products, goose, duck and also the skins of animals.
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Eliminate hydrogenated fats. Hydrogenation is a process in which oils are heated to a high temperature in the presence of hydrogen. The result is fat that is called trans fat. Eating foods with these fats can increase LDL levels and decrease HDL levels. Foods to avoid are deep-fried foods and highly refined baked goods including doughnuts, cakes and pastries.
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Kick up the fiber intake. The Harvard School of Public Health recommends adults should get 20 to 30 grams of fiber every day. Fiber doesn't get broken down by the body, so it gets eliminated through digestion. This process also helps lower cholesterol levels. Fiber can be found in fruits, vegetables, whole grains, oat bran, beans and legumes, and also in supplement form.
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Fatten it up the right way. Cold water fish is a good source of omega-3 fatty acids.They are an essential fat that the body is incapable of producing on its own. They can be found in supplement form and also in salmon, herring, mackerel or any other cold water fish. The Mayo Clinic recommends eating cold water fish twice a week for the best benefits.
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Tips & Warnings
Look for Norwegian or Alaskan cold water fish. These types of fish come from cleaner waters than farm raised fish and have less mercury content.
When buying foods, scan the ingredient labels very carefully. Often, products will have hydrogenated or partially hydrogenated oils in them that you might not be aware of.
