Cholesterol is a the fatty, wax-like substance that helps clog human arteries. Produced by animal livers, cholesterol is predominantly found in foods from animal sources, such as eggs, red meat, and whole-fat dairy. While a reduction in cholesterol intake is one of the solutions to the problem, eating other foods can actually lower the amount of cholesterol already in your blood. Most vegetables, fruits, and grains are helpful in combating high cholesterol levels.
Fatty Fish
Eating at least two servings per week of fatty fish is helpful in lowering cholesterol, according to the American Heart Association. Fatty fish such as salmon, halibut, tuna, and mackerel are high in omega-3 fatty acids, which have been shown to lower both cholesterol and triglyceride levels in the blood. Additionally, fish is a good source of protein, and so can be used as a substitute for high-cholesterol protein sources, such as red meat.
Olive Oil
Along with fish, olive oil is an important component of the so-called "Mediterranean diet," named for the region where the diet is popular and where heart disease is uncommon. Olive oil contains a mix of antioxidants and monounsaturated fat that helps to lower high cholesterol levels. Olive oil can serve as a handy substitute for cholesterol-rich salad dressings, and it can replace butter to saute vegetables. The U.S. Food and Drug Administration recommends at least 23 grams of olive oil per day, or about 2 tablespoons, to take advantage of the heart-healthy benefits.
Oats and Other High-Fiber Grains
Fiber is helpful in fighting cholesterol as it acts as a cleanser of toxins from the bloodstream. The Mayo Clinic recommends at least 5 to 10 grams of soluble fiber per day to help reduce cholesterol. One serving of oatmeal usually carries at least 1 or 2 grams of soluble fiber, and up to 6 grams of overall fiber. Adding fibrous fruit such as a banana or strawberries to your oatmeal can add another half gram of soluble fiber.
Walnuts, Almonds, Peanuts, and Other Nuts
Most nuts, including walnuts, peanuts and almonds are high in fiber, and can reduce cholesterol levels by up to 5 percent with just a single serving. Due to the high calorie counts in most nuts, the FDA recommends limiting nut intake to just about a handful per day. Nuts have other heart-protecting nutrients, in addition to their cholesterol-fighting ability.
