High cholesterol can cause a number of serious health problems. While genetics seems to play a role in high levels of LDL, or bad cholesterol, diet plays a large role in determining your cholesterol levels. Eating the right kind of diet can reduce your levels of this harmful cholesterol and increase your levels of HDL, the good cholesterol that contributes to reduced build up of LDL. While diet forms a cornerstone of cholesterol management, you must make other healthy lifestyle changes such as getting to a healthy weight and exercising and if necessary, taking medications as directed. If you need help in designing a healthy eating plan, talk with your doctor or a qualified nutrition professional such as a registered dietitian.
Soy Foods
Dr. Andrew Weil, well-known physician and integrative medicine expert notes research has shown the proteins in soy foods have been found to lower cholesterol levels. Aim for whole soy foods such as soy beans, tempeh and tofu rather than processed "fake meat" versions of soy. If you take medication for hypothyroidism, discuss appropriate soy intake with your doctor as these foods can interfere with absorption.
High-Fiber Foods
Fiber prevents the absorption of excess cholesterol in the gastrointestinal tract. Eating fiber-rich foods is one of the most important aspects of a cholesterol-lowering diet. All fiber-rich foods contain both soluble and insoluble fiber and the former appears to provide the greater benefit. Particularly beneficial foods include oatmeal, apples, citrus fruits, lentils, prunes, barley and flax seed.
All fruits, vegetables and whole grains contain fiber, have no cholesterol and feature little to no fat.
Garlic
Weil also recommends eating one to two cloves of garlic daily---preferably raw or lightly cooked. Not only does it help reduce cholesterol levels, it can also help lower blood pressure---two conditions that often go hand-in-hand
Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids provide numerous heart-health benefits, including raising levels of HDL. The richest sources include fatty fish like salmon, trout, mackerel, herring, tuna and halibut. The Mayo Clinic recommends at least two servings a week. Other foods that contain omega-3 fatty acids include flax seed, hemp seed, walnuts and soybeans though in lesser amounts. You can also find other foods fortified with these fats that normally do not contain them.
Nuts
Nuts contain healthy fats that contribute to heart health in several ways. Weil notes they contain monounsaturated fats that contribute to lower cholesterol levels; their polyunsaturated fat content also contributes to blood vessel health. Particularly beneficial kinds include walnuts, almonds and cashews. Limit intake to about a handful a day and stay away from salted and sweetened versions.
Green Tea
Drinking green tea daily can lower cholesterol as indicated by Dr. Weil. The University of Maryland Medical Center also notes that research indicates it can raise levels of good cholesterol. It contains compounds called polyphenols and they appear to trigger these beneficial effects by preventing the intestine from absorbing harmful cholesterol.
