Cholesterol is a waxlike substance that is produced by animal livers, including the human liver, and is necessary for proper body functioning. However, an excess of cholesterol can lead to clogged arteries, heart disease and other health issues. Excessive intake of animal products such as meat and dairy can contribute to high blood-cholesterol levels. Thankfully, foods from the so-called "Mediterranean" diet, including nuts, fish and olive oil, can help reduce cholesterol counts.
What Is Elevated Cholesterol?
Cholesterol is divided into two types, high-density lipoprotein, or HDL, and low-density lipoprotein, or LDL. HDL cholesterol is known as the "good" cholesterol as it can help prevent LDL cholesterol from attaching to artery walls. According to the American Heart Association, a total cholesterol reading of less than 200 milligrams per deciliter of blood (mg/dL) is optimal, with HDL readings above 60 mg/dL and LDL readings below 100 mg/dL desirable.
Fish
Fish, particularly fatty fish such as salmon, halibut, tuna and mackerel are high in Omega-3 fatty acids, which reduce both cholesterol and triglyceride levels. A good source of protein, fish can also replace or reduce your red meat intake, which is higher in cholesterol and saturated fat. The American Heart Association recommends eating two or more servings per week of fatty fish to help reduce cholesterol levels.
Oats
Oats and other grains are high in fiber, which helps to clean artery walls of fat and cholesterol deposits. For heart health, you should eat at least 5 to 10 grams of soluble fiber daily, according to the Mayo Clinic. A single serving of oatmeal provide up to 2 grams of soluble fiber, and adding fiber-rich fruits such as strawberries or bananas will add another half-gram.
Nuts
Like oats, nuts such as almonds, walnuts and peanuts are also high in fiber and can help reduce your cholesterol levels by as much as 5 percent. As nuts can be high in calories, you should moderate your intake so that the heart-healthy benefits are not overwhelmed by an excess of calories. The Food and Drug Administration, or FDA, recommends no more than about 1 1/2 ounces of nuts per day, or roughly a handful.
Olive Oil
Olive oil is an excellent substitute for many high-fat, high-cholesterol foods such as creamy salad dressings or butter. You can use olive oil mixed with vinegar on your salads or use it to saute vegetables in order to help reach the 23 grams recommended daily by the FDA. Olive oil is rich in antioxidants that work to reduce cholesterol levels.
