Cholesterol is a naturally occurring substance that is created in the body and consumed through the diet. In the body, it is responsible for cell maintenance and regulation of fluids and also helps with hormone production. Many people consume cholesterol in the form of animal-origin foods such as marbled meats, cold cuts, hot dogs and eggs. While it's important to have cholesterol in the body, problems arise when cholesterol levels are elevated: Cholesterol levels over 200 mg/dl are a major risk factor for coronary artery disease.
Cholesterol levels can be lowered in a number of ways. Daily exercise, medications and diet are all effective in reducing low density lipoproteins, or the "bad" type of cholesterol and raising high density lipoproteins, often called the "good" type of cholesterol. Making changes to your diet is an easy and effective way to start.
Oats
Oats have been around for decades and have been used in breakfast cereals, cookies and snack foods. As it turns out, oats are actually good for you---the soluble fiber can lower your LDL levels. While the mechanism isn't entirely understood, researchers think the fiber in oats may stick to cholesterol and carry it out of the body---preventing it from adhering to the walls of the coronary arteries.
Nuts
Nuts have traditionally been put on dieter's hit lists because of their fat and sodium content. While it's true that nuts can be high in calories, they also contain nutrients that can lower your cholesterol and your risk for heart disease. Nuts are loaded with protein, monounsaturated fats, antioxidants, vitamins and fiber. Some nuts, like walnuts, are high in omega-3 fatty acids, which help lower triglycerides and slow down blood clots and the accumulation of plaque in the coronary arteries.
Plant Sterols and Stanols
Plant sterols and stanols are recent additions to recommended foods for lowering cholesterol. Plant sterols and stanols have a structure similar to that of cholesterol and prevent it from being absorbed by the intestines. As a result, there's less cholesterol in the bloodstream to ultimately become calcified plaque in your arteries. A 1995 study published in the New England Journal of Medicine found that less than one ounce of plant sterols a day can reduce your LDL cholesterol by over 14 percent. Good sources of plant sterols and stanols are yogurt, corn, soy, wheat, some snack bars, salad dressings and many types of juice.
Fish
Certain types of fatty fish can also help reduce your risk for heart disease. Tuna, salmon, sardines, trout and mackerel contain omega-3 fatty acids, which have been shown to reduce triglycerides in the blood and slow the accumulation of plaque inside arterial walls. To benefit from them, steam, broil or grill the fish: Do not fry it in oil. If you don't like eating fish, you can also take omega-3 fatty acid supplements or eat flaxseed, walnuts or foods prepared in canola oil.
Soy Products
Asian diets have featured dishes made from soy protein for years. There is evidence that soy can reduce your LDL cholesterol without lowering your HDL cholesterol. Recent research was presented at the eighth International Soy Symposium in Tokyo, Japan in November 2008. At the Symposium, a review of the research was presented. Two-thirds of the studies showed that adding soy to the diet can reduce your LDL cholesterol by over five percent, which in turn can lower your risk for heart disease from 10 to 15 percent.
