Cholesterol is a wax-like type of fat found in animal products and produced by the human liver. An abundance of cholesterol in the system can lead to heart disease and other health problems. A diet rich in animal products such as meat, eggs and whole-fat dairy such as milk, cheese and ice cream, can raise your cholesterol levels. Foods such as vegetables, fruits and grain contain no cholesterol and can help reduce your cholesterol levels.
Fish
Eating fatty fish, such as mackerel, salmon, halibut, or herring, can help reduce cholesterol simply by substituting it for red meat. Fish is a good source of protein without the high cholesterol present in most red meat. Fatty fish are an excellent source of omega-3 fatty acids, which help reduce blood pressure and the risk of developing blood clots. Additionally, fish reduce the level of triglycerides in the bloodstream. The American Heart Association recommends eating at least two servings of fish per week.
Oats and Grains
Oats and grains are a good source of soluble fiber, which helps clean the bloodstream of LDL cholesterol, also known as the "bad" type of cholesterol. Soluble fiber also acts in a preventative way by slowing the absorption of cholesterol into the bloodstream. MayoClinic.com recommends eating 5 to 10g of soluble fiber per day. Eating 1 1/2 cups of oatmeal provides about 6g of soluble fiber.
Soy
Although the benefits of soy are not as great as once believed, eating soy-based products, such as tofu or soy milk, still contribute to the reduction of LDL cholesterol by 5 to 6 percent. Eating 10 oz. of tofu or 2 1/2 cups of soy milk contains the 25g of soy protein necessary to obtain this benefit.
Nuts
Nuts contain numerous nutrients to help the heart overall, and have been shown to reduce cholesterol levels by approximately 5 percent when consumed regularly. Nuts can be high in calories, so ingesting more than the recommended 1/4 cup per day could ultimately work as a detriment to your health, rather than a benefit.
Foods with Plant Sterols or Stanols
Plant sterols and stanols are naturally occurring fibers that help prevent the absorption of cholesterol into the bloodstream, and may help reduce overall cholesterol levels. Many foods are now fortified with the sterols, including margarine, orange juice and yogurt drinks. As the sterols and stanols do not naturally occur in these products, check the packaging label.
