Understanding LDL and HDL

• LDL, commonly referred to as bad cholesterol, is often found in foods high in saturated fats and foods that contain cholesterol. LDL is what travels through your bloodstream, attaching itself to other substances along the way. Together they build up along the walls of your arteries, resulting in plaque. Over time, the plaque causes your arteries to narrow, restricting the blood flow to your heart and brain. When you have a cholesterol level test, your LDL levels need to be under 150; if they are higher, you may need a change in diet to lower them.
  
  HDL, or good cholesterol, travels through the bloodstream to carry excess cholesterol out of the bloodstream and back to the liver where it can be flushed from the body. This helps prevent cholesterol from building up in your arteries. The higher your HDL levels, the better. Anything higher than 50 is considered good; if the number is below 40, your diet may need to be adjusted to increase them.
  
  

Decrease Your Fats

• Animal-based foods such as red meats, dairy products and eggs are all high in saturated fats. These are a major contributing factor in high cholesterol levels. Reducing the amount of saturated fat you eat can have a significant impact on your LDL levels.
  
  Cholesterol is also found in the foods you eat. The good news is, it often goes hand-in-hand with saturated fats. When you lower your saturated fats, you almost automatically lower the amount of cholesterol you eat as well.
  
  You should always read food labels and try to eat less than 300 mg of cholesterol each day. But if you are at risk of developing heart disease, your goal should be less than 200 mg a day.
  
  

Add Soluble Fiber

• Soluble fiber helps absorb the amount of cholesterol found in your bloodstream, lowering the levels of LDL in your bloodstream. Good sources of soluble fiber include oatmeal and bran, beans and fruits such as apples and pears.
  
  To receive the maximum benefit of soluble fiber, you should eat 10 mg a day in any combination. This can be accomplished easily with a bowl of oatmeal accompanied by a piece of fruit for breakfast.
  
  

Eat More Fish

• Fatty fish, such as mackerel, trout and albacore tuna, is high in Omega-3 fatty acids. These fatty acids help lower your levels of LDL, increase your levels of HDL while lowering blood pressure and reducing your risk of developing blood clots. Fish makes a terrific substitution for meats high in saturated fats and should be eaten two to three times a week.
  
  If you are not a fan of fish, you can still reap the benefits of Omega-3s by taking a supplement or adding ground flaxseed to your whole grain cereal in the morning.
  
  

Use Olive Oil

• Not all oils are bad for you. Olive oil is a perfect example of one that's good for you.
  
  Olive oil, especially extra-virgin olive oil (a type that hasn't been processed or refined), can help lower your LDL levels. You can substitute it for margarine and butter when cooking, reducing your intake of saturated fats. Olive oil can also be used as a salad dressing to achieve the same result.
  
  

Add Whole Grains

• Whole grain foods such as breads labeled whole grain, pastas and whole grain cereals are a terrific choice for a heart-healthy diet. They help keep you full while stabilizing your insulin levels. When insulin levels are stable, your cravings for foods containing refined sugar, like cookies and cakes, are reduced. These products are not only high in calories; they also contain saturated and trans fats, both of which contribute to high cholesterol levels.
  
  

Fruits and Vegetables

• Adding more fruits and vegetables to your diet not only increases the amount of soluble fiber in your diet, it also decreases the amount of calories you take in through the day. If you are overweight by even 10 or 15 pounds, increasing your intake of both fruits and vegetables may help you lose these extra pounds, another contributing factor of high cholesterol levels. The recommended daily amount of these super foods is five servings.