LDL The Bad Cholesterol
Click here to download a Microsoft Word document version of this page to save, print or share.
How to Lower your LDL
LDL is associated with increased risk of coronary artery disease. There are many dietary options that assist in reducing LDL. In the past, public health messages have been almost exclusively directed at particular foods that needed to be reduced or eliminated. We now know that along with reducing certain foods, there are many foods, when increased, help to achieve a beneficial cholesterol profile.
Foods to reduce or eliminate:
Saturated Fats:
• Beef, pork, lamb
• Dairy with fat (use low or no fat)
• Cream based soups, sauces & dressings (broth, tomato & vinaigrettes are best)
• Fried foods
• Butter
• Cheese
• Palm & coconut oils
Trans Fatty Acids (Seen on ingredient labels as hydrogenated vegetable oils)
Most things with a shelf life:
• Baked goods: cakes, cookies, crackers , pies
• Margarine & Shortening
• Chips & other snack foods
Foods to increase to help lower LDL
Soluble Fiber: lowers LDL cholesterol by binding bile acids
• Oats
• Barley
• Fruit, especially apples, pears, avocados
• Ground flaxseed (refrigerate)
• Legumes or beans: kidney, chickpea, pinto
• Psyllium: Metamucil
• Brans: oat bran & rice bran
Insoluble Fiber:
- great for digestive health yet does not lower cholesterol: wheat, vegetables, & all of the above are good sources of insoluble fiber
Other LDL-lowering strategies:
- Vegetables: contains some soluble fiber yet more insoluble
- Fish: Great substitute for red meat and can help improve HDL and Triglycerides. Recommend 2-3 servings per week.
- Weight Loss: For most a 5-10% weight reduction helps lower LDL