Your daily diet can lower your LDL cholesterol level

 

Adding 2 grams of sterols to your diet each day can lower your LDL cholesterol level by between 5 and 15 percent.

It's not clear whether foods fortified with plant sterols or stanols reduce the risk of heart attack or stroke — although experts assume that foods that lower cholesterol reduce that risk, too. 

Plant sterols or stanols do not appear to affect levels of triglycerides or high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.

Whey protein

Whey protein, found in dairy products, may be relied upon for many of the health benefits associated with dairy. 

Studies have shown that whey protein given as a supplement lowers both low-density lipoprotein (LDL) cholesterol and total cholesterol, as well as blood pressure. 

You can find whey protein powders at health food stores and some grocery stores.

Other changes to your diet

Getting the full benefit of these foods requires making other changes to your diet and lifestyle.

 One of the most beneficial changes is to cut back on saturated and trans fats in your diet.

Saturated fats — such as those found in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. 

Lowering your saturated fat intake to less than 7 percent of your total daily caloric intake can reduce your LDL by 8 to 10 percent.

Trans fats are sometimes listed on food labels as “partially hydrogenated vegetable oil” and are often used in margarine and store-bought baked goods, crackers and cookies. 

Trans fats raise total cholesterol levels. 

The FDA has banned the use of partially hydrogenated vegetable oils.