Food such as eggs, meat, and whole-fat dairy are high in cholesterol because they are animal products, and cholesterol is produced by animal livers. Although the human body also produces cholesterol, an excess of dietary cholesterol is the culprit for unhealthy levels of blood cholesterol. In addition to cutting out cholesterol-rich foods, eating non-animal products such as fruits, vegetables and grains can help cut cholesterol levels.
Olive Oil
Rich in antioxidants, olive oil is a good substitute for many fatty foods and can help reduce cholesterol levels. The Food and Drug Administration (FDA) recommends 23 grams of olive oil daily, or about 2 tablespoons. Instead of using butter to saute vegetables, olive oil can be a cholesterol-reducing replacement. Similarly, you can use olive oil and vinegar instead of creamy, cholesterol-rich salad dressings.
Fish
Fish that are high in Omega-3 fatty acids, including fish such as halibut, herring, mackerel and salmon are excellent protein substitutes for red meat, which is high in cholesterol. Omega-3 acids help to reduce both triglyceride and cholesterol levels in the blood, and help to prevent the onset of abnormal heart rhythms. The American Heart Association recommends eating at least 2 servings of fish per week.
Nuts
Nuts are high in calories but they are also high in cholesterol-reducing fiber. While the FDA recommends no more than 1 1/2 ounces of nuts per day, just a handful can help reduce cholesterol levels by as much as 5 percent. Walnuts, peanuts and almonds are particularly helpful in the fight against high cholesterol.
Oats
The Mayo Clinic recommends 5 to 10 grams of soluble fiber per day, as fiber helps clean out the bloodstream of toxins. Oats such as those found in oatmeal are high in fiber, with a single serving of oatmeal containing as many as 6 grams of fiber and up to 2 grams of soluble fiber. If you add fiber-rich fruits such as strawberries or bananas, you can increase your soluble fiber intake by another 1/2 gram.
Plant Sterol Fortified Foods
A naturally-occurring fiber in plants, sterols help to block the absorption of cholesterol. Plant sterols are included in products such as yogurt drinks, salad dressings, margarine spread, and orange juice. The National Cholesterol Education Program recommends that those with high cholesterol eat 2 grams of more of plant sterols per day, or about the amount in two 8-ounce servings of sterol-fortified orange juice. Two servings of plant sterols per day can reduce cholesterol levels between 10 and 15 percent.
