Diet for Lowering Bad Cholesterol

Eating a healthy, nutritious diet that is healthy for your heart is crucial in keeping your cholesterol levels down. If your cholesterol levels are already up, it is even more crucial for your cardiovascular health. When it comes to cholesterol, you have HDL, high-density lipoprotein, which is your good cholesterol; and you have LDL, low-density lipoprotein, which is your bad cholesterol. Your LDL should be kept below 70mg/dl. There are a few foods and diets out there to help you keep those numbers down.

TLC Diet

The U.S. Department of Health and Human Services recommends a diet in accordance with its Therapeutic Lifestyle Changes program. With the TLC diet, you eat a healthy array of foods that do not include a lot of saturated fats and trans fats, which are known to increase cholesterol. In fact, you get no more than 200 mg of cholesterol in your diet. Fiber is an integral part to this diet, and you can get fiber from foods such as fruits, whole grains and beans; 10 to 25 grams per day, to help lower the absorption of cholesterol. If you do incorporate fats into your diet, they should be unsaturated, such as sunflower oil or olive oil; 2 tbsp. of olive oil daily helps to lower your LDL. It's important to buy the extra virgin olive oil, but not the light olive oil. Extra virgin is generally better for you because it is more natural; light is not, according to the Mayo Clinic. Calories are restricted, so that you can stay at a weight that is healthy for you. The TLC program also recommends that you get 30 minutes of a good workout every day.

Soluble Fiber

Soluble fiber is known to lower LDL cholesterol, according to the Mayo Clinic. It works by cutting absorption rates of the cholesterol when it is in your intestines. You need 10 grams of soluble fiber on a daily basis, in order for it to lower your cholesterol. You can get fiber through foods such as oatmeal, beans, apples and psyllium.

Nuts

Eating nuts every day can also help to lower your cholesterol. Walnuts and almonds are especially healthy in your diet, for total cholesterol lowering purposes, as well as lowering your LDL cholesterol, according to the Mayo Clinic. Of course, you don't want to eat too many, as they can increase the calories in your diet, which can in turn cause you to gain weight; but you can decrease other calories in your diet, in order to incorporate more nuts into your diet. One and a half ounces a day is the recommended amount for a heart-healthy diet.

Omega 3s

Omega 3s cut total cholesterol levels, according to the Mayo Clinic. They are found in fish and flax. Two servings of fish a week is sufficient; or you can take fish oil capsules. You can also sprinkle flaxseed onto your food or in shakes to help increase your intake of omega 3s.

Plant Sterols/Stanols

Foods that are high in plant sterols and stanols include orange juice, margarine, and even some yogurt. You need 2 grams of these nutrients on a daily basis to have the greatest effect in lowering your LDL.