While foods such as fruits, vegetables and grains lower blood cholesterol levels, red meat, eggs and whole-fat dairy raise it. As cholesterol is produced in animal livers, animal products carry the bulk of cholesterol in the typical American diet. While the human body produces a certain amount of cholesterol as well, eating an excess of cholesterol-rich foods contributes to many health issues, including heart disease. A simple change in diet can help to reduce blood cholesterol levels.
Olive Oil
Extra-virgin olive oil in particular is rich in antioxidants that help to protect the heart and reduce cholesterol levels. Additionally, olive oil can easily be substituted for common foods that contribute to high cholesterol levels, such as creamy salad dressings, butter and rich dipping sauces. In order to obtain health benefits, the Food and Drug Administration (FDA) recommends eating at least 23g of olive oil per day, or about 2 tablespoons.
Fatty Fish
In spite of the name, "fatty fish" are especially helpful in the fight against cholesterol. Salmon, tuna, halibut and mackerel are all "fatty fish" that are high in Omega-3 fatty acids, which have been proven to reduce both cholesterol and triglyceride levels in the bloodstream. Rich in protein, fish can also be used as a convenient substitute for red meat, which is typically cholesterol-rich. For better heart health, at least two servings of fatty fish per week are recommended by the American Heart Association.
Plant Sterols
Plant sterols are gaining in popularity as cholesterol-fighters due to their increasing availability. Sterols help reduce cholesterol by blocking the absorption of cholesterol into the bloodstream. Naturally occurring in plants, manufacturers have begun supplementing many everyday food items with sterols in an effort to boost heart health. Many types of orange juice, yogurt drinks and margarine spreads are now fortified with plant sterols, of which 2g daily should be ingested by those with high cholesterol according to the National Cholesterol Education Program.
Almonds
Just a handful of almonds per day can help reduce cholesterol levels by up to 5 percent according to the Mayo Clinic. Other nuts such as peanuts, walnuts and hazelnuts also carry the fiber that helps to reduce cholesterol levels, along with other heart-protecting nutrients. Due to the large number of calories in many nuts, the FDA recommends keeping intake at no more than 1 1/2 ounces daily.
High Fiber Foods
Foods such as oats and many fruits and vegetables are high in fiber, which helps to cleanse the bloodstream of cholesterol and other toxins. The Mayo Clinic recommends eating at least 5 to 10g daily of soluble fiber, and one single serving of oatmeal can contribute up to 2g. Fruits such as apples, strawberries and bananas are rich in pectin, a form of soluble fiber and an easy addition to a bowl of oatmeal to boost fiber levels.
