You need some cholesterol for healthy cell function. Eating more cholesterol than you need, however, combined with a high-fat diet, increases your risk for heart disease. Reducing the amount of dietary cholesterol and fat in your diet by replacing "bad" fats with "good" ones will go a long way toward keeping your cholesterol levels within a healthy range.
Grains and Fiber
Oatmeal is a source of soluble fiber that reduces LDL, or bad, cholesterol. Soluble fiber also decreases the amount of cholesterol absorbed into the bloodstream. A serving of 1-1/2 cups of cooked oatmeal has 6 g of fiber. Top your oatmeal with fruit and you add more grams of fiber. Apples, prunes, pears, barley and kidney beans are other good sources of soluble fiber. Grains that can help lower your cholesterol levels are whole-grain pasta and breads, popcorn and unsalted crackers.
Omega-3 Fatty Acids
Fatty fish such as mackerel, sardines, salmon, albacore tuna and halibut are rich in omega-3 fatty acids that lower blood pressure and risk of blood clots. According to the Mayo Clinic, grilling or baking fish is best. You can also take fish oil to reap the health benefits of omega-3 fatty acids; however, you will miss out other nutrients, such as selenium.
Nuts
Almonds, walnuts, peanuts, pecans and hazelnuts are sources of polyunsaturated fatty acids that lower cholesterol. Just a handful of nuts can reduce your risk for developing heart disease. Nuts are high in calories, so eat no more than a handful at a time. Opt for unsalted nuts or nuts not covered with sugar.
Fats and Oils
Olive oil is rich in antioxidants that actually lower your LDL cholesterol without affecting your HDL, or good, cholesterol. Choose extra-virgin olive oil that contains more antioxidants and is less processed. Substituting 2 tbsp. of olive oil for other fats in your diet will reap its heart-healthy benefits. Other cholesterol-lowering oils are canola, cottonseed and peanut oil.
Meats and Proteins
A diet that keeps cholesterol at a healthy level includes plenty of proteins such as chicken, turkey and lean meats; egg whites; cheeses such as mozzarella, ricotta and Swiss; beans and peas; tofu; and peanut butter. Dairy sources of protein can include low-fat or skim milk.
Fruits and Vegetables
To maintain healthy cholesterol levels, stick to fresh or frozen fruits and vegetables, canned low-sodium vegetables, unsweetened dried fruits or canned fruits in water or fruit juice.
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