Not all cholesterol is bad. However, if you've been told by your doctor to lower your cholesterol, this likely means that you have a high concentration of LDL, or low density lipidoprotein, in your blood. This type of cholesterol can clog arteries and lead to complications such as heart attacks. Some foods contain naturally high levels of HDL, high density lipidoproteins or "good" cholesterol, which can lower bad cholesterol levels in the blood.
Mediterranean Diet
The "Mediterranean Diet" is a general term used to describe the diet of European people located around the Mediterranean Sea. The diet is high in monounsaturated fat, which is believed to lower blood cholesterol, according to the University of Cincinatti's Netwellness site. The diet consists of very little red meat. Instead, eat a variety of fruit, vegetables, whole grains and fish, as well as lots of olive oil and garlic. Cut out refined flour products that can increase cholesterol, such as white bread and baked goods.
Omega-3 Rich Diet
Omega-3 fatty acids can lower cholesterol, as well as offer other health benefits, according to the University of Maryland Health Center. Omega-3 is found in oily fish, soybeans, walnuts, and some seeds such as pumpkin seeds and flaxseeds. Eat fish such as mackerel, tuna, salmon and trout. Take two portions a week. If you have severely high cholesterol, take supplements in doses of 2- to 4g per day, according to the Health Center.
High-fiber Diet
Fiber has the ability to lower the amount of "bad" cholesterol in the blood, according to the Mayo Clinic. A high-fiber diet means eating plenty of oats, root vegetables, beans and some seeds. Eating 2g of soluble fiber per day could help you reduce bad cholesterol by one per cent, according to nutritionist Dr. Barbara Struempler from the Alabama Cooperative Extension System. Examples of food that contains 2g of soluble fiber include a cup of carrots, broccoli, barley or oatmeal, or a half-cup of apricots.
Sterols and Stanols
Sterols and stanols are both found in plants. They actively block absorption of the bad forms of cholesterol in the human body, according to the Mayo Clinic. Though naturally occurring in some vegetables and oils, they are low concentration. However, some products are fortified with sterols. Check product packages on special fruit juices and margarines, for example. Reports from Harvard Medical School claim that 2g of sterol every day can lead to a 10 percent reduction in cholesterol overall. The university also points out that for best effect sterols should be eaten as part of an overall healthy diet.
References
- Netwellness: The Mediterranean Diet: A Healthy Choice?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Alabama Cooperative Extension: Food Selections Can Help Lower LDL or "Bad" Cholesterol
- Mayo Clinic: Cholesterol - Top 5 Foods to Lower Your Numbers
- Harvard Medical School: LDL Cholesterol: Foods Fortified With Sterols, Stanols Can Lower Cholesterol
