Although the human liver produces cholesterol, if you have high cholesterol, it is most likely a result of your diet. Cholesterol is found mainly in animal products, particularly red meat, whole-fat dairy and eggs, and consuming too much of these foods often results in unhealthy cholesterol levels in the blood. A simple change of diet can help reduce cholesterol levels. Foods like grains, fruits, vegetables and nuts are natural cholesterol fighters.
Fish
Fish are effective cholesterol fighters for a number of reasons. For starters, most fatty fish, including halibut, salmon, mackerel and herring are naturally rich in omega-3 fatty acids, which have been proven to reduce blood cholesterol levels. As a source of protein, fish can also help replace the cholesterol-rich meats in your diet. The American Heart Association recommends you eat fish at least two times per week.
Mediterranean Diet
Named for the region of its origination, the Mediterranean diet consists of fruits, vegetables, nuts and oils, in addition to fish, that are natural anti-cholesterol agents. Fruits, vegetables and nuts carry high levels of fiber, which act to clean out your bloodstream and reduce your cholesterol levels. Fruits such as apples, strawberries, bananas and citrus fruits are high in pectin, a type of soluble fiber, and can provide 1/2g of soluble fiber each. Nuts can help reduce cholesterol by as much as 5 percent with just one serving per day, but as they are typically high in calories, the Food and Drug Administration recommends no more than 1-1/2 oz. per day. Olive oil is a natural dietary substitute for many high-cholesterol foods, such as butter or salad dressing, and just 2 tbsp. per day can provide health benefits, according to the FDA.
Oats and Other Fibers
The Mayo Clinic recommends at least 5 to 10g of soluble fiber per day, and foods such as oatmeal provide a ready source. As with fruits and vegetables, oats are full of fiber, and just one serving of oatmeal can provide as much as 2g of soluble fiber and 6g of total fiber.
Plant Sterols
Plant sterols are naturally occurring fibers that help to absorb cholesterol. Found in plants, manufacturers have begun adding them to consumer products such as orange juice and yogurt drinks. Just 2g of plant sterols daily can reduce cholesterol by over 10 percent, according to the Mayo Clinic. This equates to approximately two 8 oz. glasses of orange juice fortified with sterols.
