Some medications will help lower your cholesterol levels, but you may not need them just yet. Eating too many foods rich in saturated fats, trans fats and cholesterol can contribute to high levels of total and "bad" blood cholesterol---the kind that can stick to your arteries---but a well-balanced diet that contains heart-healthy foods can have the opposite effect. However, because many heart-healthy foods are high in calories, they should act as replacements for unhealthier choices rather than as supplements.
Nuts
Eating up to 3.5 oz of nuts every day can lower your total cholesterol level by up to 16 percent and lower your "bad" cholesterol level by up to 19 percent if fat makes up no more than 35 percent of your total calories, according to Discovery Health. The unsaturated fat in nuts is thought to be the primary factor that lowers your cholesterol, but other nutrients in nuts, such as fiber and plant sterols, may also be helpful. Grab a handful of nuts or eat some trail mix instead of candy when you get your next craving for a snack.
Fatty Fish
Fatty fish, which are rich in omega-3 fatty acids, may help increase your levels of "good" cholesterol---the kind that helps remove "bad" cholesterol from the body---and reduce levels of triglycerides, which are a type of fat in your blood. As a result, the American Heart Association recommends that you eat fish, namely fatty fish such as salmon, albacore tuna and lake trout, at least twice weekly to reap the most benefits. However, don't fry them; use healthier cooking methods such as baking or grilling.
Oatmeal
Eating 5 to 10g of soluble fiber every day can reduce the amount of cholesterol that absorbs into your blood stream, and simply eating 1 ½ cups of cooked oatmeal can give you 6g at once. Top your oatmeal with bananas for an extra 4g of cholesterol-reducing fiber. If you're not into eating oatmeal every day, eat foods such as kidney beans, pears and prunes, as they are also rich in soluble fiber.
Olive Oil
Olive oil is rich in antioxidants that can reduce your "bad" cholesterol without harming your "good" cholesterol. Eat about 2 tbsp. of olive oil every day in lieu of some saturated or trans fats to reap the most benefits. Since you probably won't want to consume olive oil plain, mix it with some vinegar and toss it into a salad, sauté some vegetables in it or use it as a bread dip.
Avocado
Avocados contain monounsaturated fats which can decrease your "bad" cholesterol levels and raise your "good" cholesterol levels, particularly if your diet is low in saturated fats and carbohydrates. Avocados also contain high levels of nutrients such as fiber, beta carotene, potassium and folate, says Health Services at Columbia University. Enjoy a few wedges of avocado plain, toss them into a salsa or mash some into a spicy guacamole dip.
