Cholesterol is a waxy, fatty substance produced in the livers of animals. Low-density lipoprotein (LDL) cholesterol is known as the "bad" type of cholesterol as it tends to stick to arteries, unlike high-density lipoprotein (HDL) cholesterol. Although the human liver produces cholesterol, health problems are usually caused by the intake of additional cholesterol in the form of animal products such as meat, whole-fat dairy, and eggs. A change in diet can help reduce cholesterol counts.
High Fiber Foods
Fiber acts as a cleansing agent in your bloodstream and helps aid in the elimination of cholesterol buildup. Foods with soluble fiber also help block the absorption of cholesterol into your bloodstream. The Mayo Clinic suggests eating at least 5 to 10 grams of soluble fiber per day, which can be found in foods such as oatmeal. Eating 1 1/2 cups of oatmeal provides 5 to 6 grams of fiber.
Fish
Fatty fish such as halibut, mackerel, salmon and tuna contain high amounts of Omega-3 fatty acids, which work to reduce triglyceride levels in your blood and also lower LDL cholesterol levels. Fish can also be eaten as a protein substitute for high-cholesterol foods such as red meat, thereby reducing your cholesterol intake. The American Heart Association recommends eating at least 2 servings of fatty fish per week.
Nuts
Nuts, such as almonds, can reduce cholesterol levels by as much as 5 percent if consumed even sparingly. Nuts tend to be high in calories, so your intake should be moderate so the cholesterol-reducing properties are not overwhelmed by an increase in body weight. The Food and Drug Administration recommends eating no more than 1.5 ounces of nuts per day.
Plant Sterols
Sterols that naturally occur in many plants have been shown to block the absorption of cholesterol. As a result, companies have begun adding sterols to many consumer products, including margarine, yogurt drinks and orange juice. Eating two servings of plant sterols per day can reduce cholesterol levels by as much as 10 to 15 percent.
Olive Oil
Olive oil can be used as a substitute for many fatty foods and is rich with antioxidants that can help reduce LDL cholesterol. Instead of a creamy dressing, you can use olive oil mixed with vinegar on your salads. Another cholesterol-reducing option is to use olive oil instead of butter to saute vegetables. To get benefits from olive oil, the Food and Drug Administration recommends ingesting 23 grams, or about 2 tablespoons, per day.
