Certain foods can help lower total and LDL cholesterol, reducing risk of heart attack and stroke. Cholesterol is a substance produced by the body and found in food. High-density lipoprotein, or HDL, is often referred to as the "good" cholesterol, because high levels seem to protect against heart attacks. Low-density lipoprotein, or LDL, is the "bad"cholesterol that can clog arteries.
"Good" Fats
Polyunsaturated fats and monounsaturated fats are two kinds of unsaturated fatty acids. Polyunsaturated fats help reduce blood cholesterol by getting rid of newly formed cholesterol and breaking down cholesterol deposits in artery walls, according to the American Heart Association. Monounsaturated fats may also help lower blood cholesterol when the diet is low in saturated fat. Polyunsaturated fats are found in safflower, soy, sesame, sunflower-seed and corn oils, seeds and nuts. Monounsaturated fats are present in avocados and olive, canola and peanut oils.
Plant Sterols or Stanols
Sterols or stanols are components of plants that help block the absorption of cholesterol, according to MayoClinic.com. Margarines, orange juice and yogurt drinks are fortified with plant sterols or stanols. About 2 g are needed per day to lower cholesterol. To meet this requirement, 2 to 4 tbsp. of fortified margarine is required per day.
High-fiber Foods
Soluble fiber reduces LDL cholesterol, the "bad" cholesterol by reducing the absorption of cholesterol into your bloodstream. Five to 10 g per day is needed to reduce total and LDL cholesterol, according to MayoClinic.com. Good sources of soluble fiber include kidney beans, pinto beans, brussels sprouts, oat bran, oranges, oatmeal, apples, broccoli, grapefruit, spinach, brown rice, whole wheat bread and grapes, according to Go Ask Alice of Columbia University.
