There are certainly a great many food choices that can increase our levels of bad cholesterol, or LDL. Most of them are high-fat foods. What you may not know is that there are foods out there that can actually help reduce your levels of LDL while even increasing your levels of good cholesterol , or HDL.
Fish
Fish is a rich source of omega-3 fatty acid, which has been shown to reduce LDL and raise HDL cholesterol. Fish is also known for lowering triglyceride levels, which are associated with high LDL and low HDL cholesterol levels. The American Heart Association recommends two servings of fish per week, and they list mackerel, salmon, sardines and trout as the best options.
Plant Sterols
Also called stanols, sterols occur naturally in plants, and are said to have the ability to block cholesterol absorption. According to Healthcastle.com, eating two servings--or approximately 2g--of sterol-fortified foods per day can lower cholesterol by 10 to 15 percent. HealthCastle.com recommends margarine spread, nuts and orange juice as good sources of sterols.
Nuts
Nuts contain plant sterols -- great for lowering LDL cholesterol -- but they also contain high levels of monounsaturated and polyunsaturated fats, which have both been shown to reduce LDL levels, according to HealthCastle.com. The FDA recommends seven kinds of nuts: almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. They also recommend only eating about 1.5 oz. per day, as nuts are high in calories.
Soluble Fiber
According to HealthCastle.com, oatmeal and oat bran contain high amounts of soluble fiber, which has been shown to lower LDL cholesterol without lowering HDL cholesterol. The site recommends 5 to 10g of soluble fiber per day, which, they claim, can lower cholesterol by as much as 23 percent. Besides oats and oat bran, HealthCastle.com also recommends apples, kidney beans, pears and barley as good sources of soluble fiber.
Blueberries
According to the websites All 4 Natural Health and Laurel on Health Food, blueberries contain pterostilbene, a compound that helps lower triglyceride levels and LDL cholesterol levels better than some commercial drugs. Natural Solutions cites a study that appeared in the British Journal of Nutrition that says blueberries have the same heart-health benefits as a bowl of oats. Polyphenols and flavonoids, according to the article, stick to LDL particles and prevent them from causing oxidative damage. In fact, according to Natural News, pharmaceutical companies are now studying the chemical compounds found in blueberries as possible treatments for high cholesterol.
Avocados
According to the website for the California Avocado Commission, avocados -- which are actually considered fruit -- contain monounsaturated and polyunsaturated fats. These fats are actually good for you, and when you replace saturated and trans fats with these types of fats that are prevalent in avocados, it can help you lower your blood cholesterol levels. And according to Elements 4 Life, the American Journal of Medicine reported that in 16 studies, the chemical compound betasitosterol, found in avocados, helped reduce LDL cholesterol in study subjects.
Yogurt
Yogurt contains probiotics, which are "good" bacteria. According to a study posted on the website Academic Journals, probiotics are effective at lowering blood cholesterol by actually removing it from the bloodstream.
