Cholesterol is a fatty substance produced by all animal livers, including human livers. As you already have enough naturally-produced cholesterol in your system, ingesting excess outside cholesterol can clog arteries and contribute to other health problems. In order to reduce high cholesterol, avoid animal products such as meat, eggs and whole-fat dairy, while you eat non-animal products such as grains, fruits and vegetables.
Plant Sterols
Although plant sterols do not occur naturally in many foods, manufacturers have added them to consumer products such as orange juice, yogurt drinks, and margarine. Plant sterols are derived from plants and are natural cholesterol fighters, as they block the absorption of cholesterol into the bloodstream. Eating just 2g of plant sterols per day can reduce cholesterol levels by 10 percent.
Nuts
While nuts such as almonds are high in calories, they are also high in monounsaturated fat, which helps reduce cholesterol levels. Eating just 1/4 cup of almonds a day can reduce cholesterol levels by about 5 percent. The extra calories associated with nuts can overwhelm the cholesterol-reducing benefits if you eat much more than the recommended daily amount.
Fish
Fish is a good source of protein, and as such can serve as an excellent substitute for the cholesterol-rich proteins found in red meat. Fatty fish such as halibut, tuna, mackerel, and salmon are high in omega-3 fatty acids, which serve to lower both cholesterol and triglyceride levels in the bloodstream.
Oats and other Fibers
Oats like those found in oatmeal contain a high amount of soluble fiber, which helps to block absorption of cholesterol into the bloodstream. Oats and other fibrous foods such as apples, grapes and strawberries also help to cleanse the system of cholesterol and other toxins. MayoClinic.com recommends an intake of at least 5 to 10g of soluble fiber per day. The average oatmeal serving provides 5 to 6g of fiber.
Vegetable Oils
Oils such as vegetable oils and extra-virgin olive oil contain monounsaturated fats, which act to lower cholesterol. Oils with monounsaturated fats are liquid at room temperature, whereas saturated fat, which contributes to heart disease, is solid. The Food and Drug Administration recommends that you ingest 23g of olive oil per day to obtain the heart-healthy benefits. Easy ways to incorporate olive oil into your diet include blending olive oil with vinegar to replace creamy salad dressings, or using olive oil instead of butter to saute vegetables.
