High cholesterol can lead to heart disease. In the United States heart disease is the leading cause of death, according to the Centers for Disease Control and Prevention. High cholesterol levels can be lowered by means of medications, lifestyle changes including diet, exercise and smoking cessation, or a combination of medications and lifestyle changes. Making dietary changes is one of the simplest and most cost- effective ways to lower cholesterol.
Heart-Healthy Foods
Certain foods are typically encouraged to help lower cholesterol levels. Based on the U.S. Department of Health and Human Services Therapeutic Lifestyle Changes Program to help lower cholesterol, foods that are encouraged include vegetables, fruits, whole grains, low-fat dairy products, poultry without skin, fish and lean meats in moderation.
Fats
Some types of fats can help control cholesterol and others increase cholesterol levels. According to the American Heart Association, eating large quantities of dietary saturated fat, trans fat and cholesterol can all increase blood cholesterol, and consuming polyunsaturated fats can help decrease cholesterol levels. Foods high in polyunsaturated fats include nuts, seeds, safflower oil, sesame oil and sunflower seed oil.
Cholesterol
Dietary cholesterol can increase blood cholesterol levels, but not as much as saturated fat, according to the U.S. Department of Health and Human Resources. Limiting dietary cholesterol is typically recommended to help lower blood cholesterol. Foods high in cholesterol include some meats, egg yolks and high-fat dairy products such as cream, whole milk, cheese and ice cream.
Soluble Fiber
Consuming soluble fiber can help control blood cholesterol levels. According to the Mayo Foundation for Medical Education and Research, soluble fiber reduces cholesterol absorption and LDL, or bad, cholesterol levels when 5 to 10 g or more are consumed per day. Soluble fiber can be found in foods such as oatmeal, barley, legumes and fruits, including pears and prunes.
Plant Sterols and Stanols
Foods containing plant sterols or stanols have also been shown to affect cholesterol levels. According to the Mayo Foundation for Medical Education and Research, plant sterols and stanols help block cholesterol absorption and lower LDL cholesterol levels by as much as 10 percent. Some foods such as orange juice or yogurt drinks are fortified with sterols or stanols. The U.S. Department of Health and Human Services notes that consuming 2 grams of plant sterols or stanols per day can help reduce LDL cholesterol.
