Diet plays the most important role in bringing down cholesterol levels. High cholesterol levels contribute to heart disease and other health problems, as the fatty, wax-like substance tends to stick to arteries, creating blockages. Reducing animal products such as eggs, dairy and red meat and replacing them with fruits, vegetables, grains and nuts will help bring down your cholesterol levels.
Fibrous Foods
Any food with fiber will help combat cholesterol since fiber passes through your system undigested and works to sweep toxins out your bloodstream. The Mayo Clinic recommends at least 5 to 10 grams of soluble fiber per day, which can be found most readily in oats, grains, fruits, vegetables and nuts. For example, just one serving of oatmeal contains about 2 grams of soluble fiber and up to 6 grams of overall fiber. Nuts such as almonds, walnuts and peanuts are also high in fiber, to the point that just one serving per day can help reduce cholesterol by as much as 5 percent. Fruits and vegetables contain fiber in the form of pectin, with apples, strawberries, bananas, and citrus fruits all carrying high levels.
Fish With High Omega-3 Levels
Omega-3 fatty acids contribute to heart health by lowering both cholesterol and triglyceride levels in the blood. Omega-3s are most readily found in fatty fish such as salmon, halibut, mackerel, herring, tuna and lake trout. Since fish are also high in protein, they can be used as a substitute for high-cholesterol meats. The American Heart Association recommends eating at least 2 servings per week of fish.
Olive Oil
Olive oil is a versatile substitute for unhealthy fats, and according to the U.S. Food and Drug Administration, at least 23 grams, or about 2 tablespoons, should be consumed daily. Extra-virgin olive oil in particular is high in antioxidants that reduce cholesterol levels. Use olive oil instead of butter to saute vegetables, or mix with vinegar in place of creamy salad dressings in order to get your recommended daily intake.
Plant Sterols
Although not naturally-occurring in many products, manufacturers are now fortifying consumer goods with plant sterols, which are fibers that naturally block cholesterol absorption. Yogurt drinks, margarine and orange juice are among the products that may contain plant sterols, although not all brands are fortified. As few as 2 grams of plant sterols per day, about the amount in two 8-oz. glasses of sterol-fortified juice, can help reduce cholesterol by more than 10 percent.
