Cholesterol, found in all animals and animal-based foods, is a substance found in the fats, or lipids, in your blood. There are two types of cholesterol: LDL--or low-density lipoprotein--which is the bad type of cholesterol, and HDL--high-density lipoprotein--which is the good type of cholesterol. Ideally, you want your LDL number low and your HDL number high. Humans require cholesterol in their diets, but high amounts of LDL cholesterol can cause a variety of health problems, including heart attack and stroke. And while many doctors will prescribe medications to help control your high cholesterol, you can assist your prescription--and in some cases, even avoid medication--by consuming foods that help control and lower your cholesterol count.
Fish
Fish contains high levels of omega-3 fatty acids. These acids can help lower your cholesterol and blood pressure and decrease your risk of developing blood clots. Fish is best when baked or grilled, not fried, and you can find the greatest amounts of omega-3 acids in albacore tuna, halibut, salmon, herring, trout, mackerel and sardines. Alternately, if fish doesn't suit your palate, substitute with fish oil supplements.
Plant Sterols and Stanols
Sterols and stanols occur naturally in the cell membranes of fruits, vegetables, seeds, nuts and legumes. Their molecular structure is similar to that of cholesterol, and as your body absorbs more sterols and stanols, your body absorbs less cholesterol. Plant sterols and stanols can reduce your levels of LDL cholesterol by 5 to 14 percent. Be sure, especially when consuming nuts and legumes, that they are not coated with sugar or salt, as the sugar and salt will counteract all of the nuts' health benefits.
Soluble Fiber
Soluble fiber latches onto the cholesterol in your system and drags it out of your body. Foods high in soluble fiber can drop your LDL levels by 3 to 5 percent. A variety of fruits, vegetables and beans contain soluble fiber, but the foods most rich in soluble fiber include oatmeal, barley, raisins, apple, oranges, broccoli, figs, pinto beans, black beans and lima beans. Other foods high in soluble fiber include eggplant, okra, grapes and strawberries.
Olive Oil
Olive oil is rich in antioxidants and lowers your LDL levels without affecting your HDL levels. According to the Mayo Clinic, the Food and Drug Administration recommends approximately 2 tbsp. of olive oil every day to genuinely reap its benefits. Integrating olive oil into your diet can be easy. Use it to saute vegetables, or mix it into your salad dressing. You can also use it as a substitute for butter if you are eating bread or basting meat. Just remember that olive oil is high in calories, so you shouldn't consume more than 2 tbsp. per day.
