Your body needs a certain amount of cholesterol to function properly, reports Medline Plus. When too much of this waxy, fatlike substance gathers in your blood it can form plaque in your arteries and increase your risk of stroke and heart disease. Factors that affect cholesterol levels include age, sex, weight, heredity, a sedentary lifestyle and unhealthy dietary habits, reports the University of Pittsburgh Medical Center. Eating certain foods can help you control your cholesterol levels.
Oats and Oatmeal
A diet high in soluble fiber can help lower your LDL or "bad" cholesterol, notes the University of Pittsburgh Medical Center. As soluble fiber is digested it melts into a gel-like substance that helps keep cholesterol and fat from absorbing into the bloodstream.
Oats and oatmeal contain soluble fiber. Eating oatmeal or oat bran cereal for breakfast is an excellent first step toward lowering your cholesterol levels, according to Harvard Health Publications.
Fruits, Vegetables and Whole Grains
Whole grains, fruits and vegetables are central to managing cholesterol levels, according to the University of Pittsburgh Medical Center. Whole grain food sources include pasta, rice, bread and crackers.
All types of veggies and fruits are good for controlling cholesterol. Harvard Health Publications points out, however, that apples, citrus fruits, grapes and strawberries are especially beneficial because they are rich in a type of soluble fiber called pectin that lowers LDL, or "bad" cholesterol.
Fatty Fish
Eating fish at least twice a week can help control cholesterol because fish contains omega-3 fatty acids that help lower LDL levels, notes Harvard Health Publications. Fish with the highest levels of omega-3s include albacore tuna, sardines, herring, halibut and salmon.
Nuts
Almonds, walnuts, Brazil nuts, pistachio nuts and peanuts are among the nuts that can help control cholesterol. Eating 2 ounces of nuts daily can lower LDL or "bad" cholesterol as much as 5 percent, reports Harvard Health Publications.
Olive Oil
Olive oil contains polyunsaturated fat, which not only might lower LDL or "bad" cholesterol levels but also help maintain high levels of HDL or "good" cholesterol, reports the Mayo Clinic. Extra-virgin olive oil is particularly helpful in controlling cholesterol because it has gone through less processing and contains a larger amount of anti-oxidants than standard olive oil.
Stanols and Sterols
Foods fortified with plant stanols and sterols can help control cholesterol, according to Harvard Health Publications. These naturally occurring substances help manage cholesterol by blocking the absorption of dietary cholesterol, reports the Cleveland Clinic.
Chocolate, margarine, orange juice and granola bars are examples are foods sometime fortified with sterols and stanols. Consuming 2 grams of sterols or stanols per day can decrease LDL cholesterol by about 10 percent, notes Harvard.
