High cholesterol in the blood is a risk factor for heart disease, heart attack and stroke. The first approach that doctors often take is making changes in your diet. A good place to start is by eating the top five foods recognized to lower cholesterol. They include oatmeal, walnuts, fish, olive oil and foods containing plant sterols and stanols.
Oatmeal and Oat Bran
Oatmeal and oat bran have been used for years as good sources of fiber that lower your risk for certain types of colon cancer. Now, they've been added to the top five foods to lower cholesterol. Oatmeal contains soluble fiber. Soluble fiber attaches to low density lipoproteins in the small intestine and carries it away before it has a chance to accumulate inside the coronary arteries. Eating one and a half cups of oatmeal can provide more than six grams of fiber---even more if you add fresh fruit.
Walnuts and Other Nuts
Walnuts and other types of nuts are rich in polyunsaturated fat and can lower LDL cholesterol. One serving is equal to 1.5 ounces or 42.5 grams. Other nuts rich in polyunsaturated fats include pistachios, almonds, pecans and peanuts. Nuts are high in calories, however. Try exchanging foods high in saturated fat for nuts, which should keep your caloric intake roughly the same.
Fish and Omega-3 Fatty Acids
Omega-3 fatty acids have been found to reduce blood pressure and the risk of blood clotting in heart attacks. Two servings a week of mackerel, sardines, salmon and tuna can reduce your serum cholesterol and risk for heart disease. If you don't care for fish, you can buy omega-3 fatty acid supplements in the supermarket or health food stores. Start with 1000 to 2000 mg a day.
Olive Oil
Olive oil can reduce low density lipoproteins without lowering your high density lipoprotein levels. Foods rich in olive oil are also good sources of antioxidants, which can lower your risk for certain types of cancer. Olive oil can be used for cooking and in salad dressings. Wherever possible, buy extra-virgin olive oil. It's slightly more expensive but has a higher concentration of antioxidants.
Plant Sterols and Stanols
Plant sterols and stanols interfere with the absorption of LDL cholesterol. According to the American Heart Association, people with LDL levels over 160 mg/dl can reduce their LDL levels by as much as ten percent by consuming as little as two grams a day. Plant sterols and stanols have the added benefit of not interfering with important fat soluble vitamins A, D, E and K. Some margarines, orange juice and yogurt drinks are fortified with plant sterols.
