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Easy Diet Changes That Can Lower Your LDL Cholesterol

Lower Ldl


Your cholesterol level is an indication of your risk for heart disease. A good cholesterol level has a low level of low-density lipoprotein (LDL or bad cholesterol) and a high level of high-density lipoprotein (HDL or good cholesterol). If you have been diagnosed with high cholesterol, it is important to know what steps to take to lower your LDL cholesterol and lower your risk of heart disease.


Easy Diet Changes That Can Lower Your LDL Cholesterol


1. How does eating more fruits and vegetables help lower your LDL cholesterol?


Most fruits and vegetables are high in fiber, which reduces the absorption of LDL cholesterol in your intestines. Apples, bananas, berries and leafy vegetables are all good sources of fiber. If you cannot get enough fiber in your diet, consider taking a fiber supplement, such as Metamucil.


2. How does adding ground flaxseed to your diet help lower your LDL cholesterol?


Ground flaxseed contains fiber and omega-3 fatty acids, both of which reduce levels of LDL cholesterol. Add ground flaxseed to your cereal or yogurt, or use it to bake muffins, bread or cookies.


3. How does avoiding processed meats lower your LDL cholesterol?


Processed meats, such as sausage and hot dogs, contain high levels of saturated fats. Because saturated fats raise your LDL cholesterol level, aim to have no more than 7 percent of your daily calories from saturated fat. Substitute lean meat, such as chicken or turkey, or eat nuts and seeds for protein.


4. How does controlling your portion sizes help lower your LDL cholesterol?


If you are overweight, you have a higher risk of developing high cholesterol. By controlling your portion sizes, you lose weight and keep your LDL levels in check. Try eating your meals from a smaller-sized plate instead of a large dinner plate. Reduce your portions of high-fat foods, and increase your portions of high-fiber foods. By losing just 5 percent of your body weight, you can significantly reduce your high cholesterol.


If you have high cholesterol, talk to your doctor about these simple dietary changes to lower your LDL cholesterol. By making these changes, you can improve your cholesterol level and reduce your risk of heart disease.

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