Cholesterol is the waxy substance that can stick to the walls of the blood vessels, making it harder for blood to pass through them, and in the worst case, blocking blood flow altogether. Not all cholesterol is bad--in fact, some cholesterol is necessary for functions within the body, including making vitamin D and hormones. There are two types of cholesterol: high-density lipoprotein, or HDL known as the good cholesterol, and low-density lipoprotein, or LDL known as the bad or less desirable cholesterol. Elevated levels of LDL increase the risk for heart disease. However, eating specific foods can reduce LDL levels.
Fruits and Vegetables
High-fiber fruits and vegetables can lower LDL levels. Apples, nectarines, berries, spinach, broccoli, and kale are excellent sources of the specific type of fiber known as soluble fiber. Soluble fiber forms a gel-like substance in the body trapping LDL cholesterol and helping to remove it.
Beans and Legumes
Beans and legumes are among the best sources of soluble fiber. In fact, each 1/2 cup serving of beans such as black beans contains approximately seven grams of fiber. Daily fiber recommendations range from 20 to 35 grams per day. Beans can be added to salads and casseroles and work especially well in Southwest, Tex-Mex and Central American cuisines.
Olive Oil
Olive oil contains powerful antioxidants that reduce LDL levels. Incorporating approximately two tablespoons of olive oil into your diet each day has been shown to produce significant results in reducing cholesterol levels. Choose extra virgin olive oil for maximum benefit and use it for marinades, salad dressing or sauteing vegetables.
Foods Containing Plant Sterols or Stanols
Consuming two grams per day of plant sterols or stanols has been shown to decrease LDL by up to 14 percent. Natural sources of these phytosterols can be found in vegetable oil, nuts, legumes, whole grains, fruits and vegetables. More concentrated sources can be found in fortified products such as juice, margarine, milk, cheese, bread and supplements.
Whole Grains
Switching from refined grains to whole grains will have a positive effect on your cholesterol levels. In their final, edible form, whole grains still contain the surrounding shell known as the bran, which is effective in lowering LDL. According to Harvard School of Public Health, individuals consuming greater than two and a half servings of whole grains per day were 21 percent less likely to experience cardiovascular disease compared to individuals consuming less than two servings per week.
