The two types of cholesterol are high-density lipoprotein (HDL) and low-density lipoprotein (LDL), known as the "good" and "bad" types of cholesterol respectively. The American Heart Association recommends overall cholesterol levels of below 200 milligrams per deciliter of blood (mg/dL), comprised of at least 60mg/dL of HDL cholesterol and no more than 100mg/dL of LDL cholesterol. A diet rich in non-animal products such as fruits, vegetables and grains can reduce cholesterol levels.
Mediterranean Diet
The so-called "Mediterranean" diet is low in animal products and high in foods known to reduce cholesterol such as olive oil, nuts, and fatty fish. Olive oil, which can be used as a substitute for butter or creamy salad dressings, is rich in cholesterol-reducing antioxidants. The Food and Drug Administration (FDA) recommends at least 23g, or about 2 tbsp., of olive oil daily.
Nuts are high in fiber, and just a handful each day can reduce cholesterol by as much as 5 percent. As they are high in calories, the FDA recommends no more than 1 1/2 oz. each day.
Fatty fish such as salmon, mackerel and tuna are rich in omega-3 fatty acids, which have been shown to reduce both triglycerides and cholesterol levels. The American Heart Association recommends two servings of fish each week.
Plant Sterols
Plant sterols are natural plant fibers that help block the absorption of cholesterol into the blood. While they do not occur naturally in many foods, manufacturers have begun adding plant sterols to numerous types of consumer products, such as margarine, orange juice, and yogurt drinks. For people with high cholesterol, the National Cholesterol Education Program recommends 2g each day, or about the amount in two 8-oz. glasses of sterol-fortified orange juice, which can reduce cholesterol levels by 10 to 15 percent.
Oats, Beans and Fruit
Oats and beans are both rich in fiber, which acts as a cleanser in the bloodstream and helps dislodge and sweep away cholesterol deposits. The MayoClinic.com recommends at least 5 to 10g of soluble fiber daily, of which 2g can be ingested in a single serving of oatmeal.
Additional soluble fiber is available in the form of pectin in many fruits, including apples, bananas, and strawberries. In addition to being rich in fiber, beans are dense foods that can help reduce overall caloric intake by giving you the sensation that you are full, making you less likely to ingest additional cholesterol-rich foods.
