Cholesterol medications are generally for people whose levels of bad cholesterol don't respond to exercise and a healthy diet. If you eat a well-balanced diet that consists of primarily fruits, vegetables, fiber, whole grains, lean sources of protein and low-fat dairy, you are on the right track to improving your cholesterol. But as far as reducing cholesterol goes, some nutritious foods pack more of a punch than others.
Oatmeal
Oatmeal is full of soluble fiber, which reduces how much bad cholesterol absorbs into your bloodstream, according to the Mayo Clinic. You need between 5 and 10 g of soluble fiber per day to decrease your total and low-density lipoprotein or "bad" cholesterol, and a 1-1/2 cup serving of cooked oatmeal can give you 6, says the Mayo Clinic. Add more of a fiber-filled punch to your oatmeal by topping it with some slices of fresh fruit.
Fish
Fish such as salmon, sardines, albacore tuna and halibut contain high levels of omega-3 fatty acids, which can reduce risk of blood clots and lower blood pressure, according to the Mayo Clinic. The American Heart Association says that most people, particularly those with heart disease or at high risk for it, should eat fish at least two times per week for heart health. Cook your fish in healthy ways, such as baking or grilling, rather than using methods such as frying, which add unhealthy fats, says the Mayo Clinic.
Avocado
Avocados are filled with monounsaturated fat, which may increase levels of healthy cholesterol and reduce levels of "bad" cholesterol, according to "Prevention Magazine." They also contain a plant-based fat known as beta-sitoseterol, which is said to help reduce the amount of cholesterol your body absorbs from food, according to "Prevention." Spread some avocado on a slice of toast, make it into a zesty guacamole or enjoy a few wedges of it.
Beans
Beans are also rich in soluble fiber. In fact, eating a daily cup of beans---especially varieties such as navy, kidney, black and pinto---can reduce your cholesterol by up to 10 percent within six weeks, according to "Prevention." If you're not up for eating a cup of plain beans every day, mash some up into a bean dip, toss them into a taco salad alongside the also-cholesterol-reducing avocado or use them in a hearty bowl of vegetarian or turkey chili.
Nuts
Eating a daily 1.5-oz dose of nuts such as almonds, walnuts, pistachios and pecans can reduce your risk of heart disease, according to the U.S. Food and Drug Administration. Nuts contain polyunsaturated fatty acids, which are thought to aid in cholesterol reduction and can also help improve the health of your blood vessels, says the Mayo Clinic. Since nuts are highly caloric, about a handful should do the trick; toss them onto a salad or eat them in a trail mix.
