Low-density lipoprotein is the unhealthy form of cholesterol that can line the arteries close to your heart and, over time, develop blockages that constrict and, in some cases, halt the flow of blood. This can have significant effects on your health, including an increased risk of heart disease, heart attack and stroke. Cholesterol is commonly found in meat and dairy products, particularly fattier products, such as those that come from cows. If you need to lower your cholesterol, there are several foods you can try.
Nuts
According to the Mayo Clinic, almonds, walnuts and many other types of nuts can help lower your cholesterol if you consume just a small amount every day. Part of the way these nuts accomplish this is through the polyunsaturated fatty acids contained in the nuts. Just 1.5 oz of nuts each day can lead to a noticeable decline in LDL cholesterol. Other nuts that serve to lower your cholesterol include hazelnuts, peanuts, pecans, pine nuts and pistachios.
Olive Oil
Olive oil is a unique food in that it contains a high concentration of antioxidants that lower LDL cholesterol without reducing the presence of HDL cholesterol. Olive oil can be added as an ingredient to various recipes or used to cook foods in a pan. For the greatest benefit to your cholesterol levels, use extra-virgin olive oil, according to the Mayo Clinic.
Foods Containing Plant Sterols and Stanols
Consume foods containing plant sterols or stanols. You can sometimes find foods fortified with these organic compounds, which work by blocking the absorption of cholesterol into the lining of the small intestine. Like olive oil, plant sterols and stanols don't affect HDL levels or triglycerides in the bloodstream. Try to consume at least 2 g of sterols or stanols every day. Good foods to find this nutrient include mandarin oranges, orange juice and drinks containing yogurt. According to the Mayo Clinic, sterols and stanols can cut down your bloodstream's LDL cholesterol by 10 percent or more.
High-Fiber Foods
According to the Alabama Cooperative Extension Program, foods high in fiber--particularly soluble fiber--can help clean LDL cholesterol out of the bloodstream. Soluble fiber can be found in several types of food, including whole grains, beans and vegetables. According to the Alabama Cooperative Extension Program, every 2 g of fiber you consume daily can cut down your cholesterol levels by 1 percent.
