Cholesterol is an oily or fatty substance naturally produced by your body. Cholesterol supports the formation of essential hormones, such as estrogen, testosterone and cortisol, and is a vital component of your cell membranes. Too much LDL, or "bad" cholesterol, can cause a buildup in your arteries, increasing your risk of heart disease. It's important to choose foods that keep your LDL levels low and your HDL, or "good" cholesterol, levels high.
"Good" Fats
Foods with monounsaturated and polyunsaturated fats, such as those found in sunflower oil, olive oil, vegetable oil and flaxseed oil, can help lower your LDL cholesterol levels and raise your HDL levels. Olive oil, in particular, contains a blend of antioxidants that specifically help lower LDL levels. According to the Harvard School of Public Health, consuming saturated fats, such as those found in meats and full-fat dairy products, and trans fats, such as those found in hydrogenated oils, does more to raise "bad" cholesterol levels and lower "good" cholesterol levels than consuming high-cholesterol foods. Merck's online medical resource notes that if you have healthy cholesterol levels, no more than 30 percent of your diet should come from fat and no more than 10 percent of your diet should come from saturated fats. If you have high cholesterol, you may need to restrict your saturated fat intake further.
High-Fiber Foods
Soluble fiber, found in oats, fruits, vegetables and beans, lowers your blood pressure and reduces your LDL levels. Oats are very high in soluble fiber, which is why they are so often recommended as part of a low-cholesterol, heart-healthy diet. According to the National Heart, Lung and Blood Institute, fruits high in soluble fiber include prunes, citrus fruits and pears. Vegetables include Brussels sprouts, carrots and broccoli. The types of beans highest in soluble fiber include kidney beans, lima beans, black beans, pinto beans and navy beans. Lima beans are an especially rich source of soluble fiber.
Fish
Fish--especially such cold-water, fatty fish as salmon, tuna, sardines and mackerel--contain omega 3 fatty acids, which reduce blood pressure and keep blood from platelets from sticking and forming clots. They also reduce the risk of sudden death in people who have already suffered a heart attack. Fish are also a good source of "good" fats.
Once shunned due to their high cholesterol level, it's now understood that such shellfish as shrimp and lobster don't actually raise LDL levels. In addition, they contain little or no saturated fat. Along with other shellfish, such as oysters and clams, shrimp and lobster are a good source of omega 3 fatty acids.
Nuts
Nuts and seeds, especially walnuts, have high amounts of both soluble fiber and monounsaturated and polyunsaturated fats. You can use nuts as a healthy replacement for saturated fats. For example, instead of sprinkling cheese on your salad or using butter to add flavor to your veggies, sprinkle crushed nuts instead. Citing the FDA, MayoClinic.com notes that a handful of nuts a day may help reduce cholesterol and prevent heart disease. Keep in mind that nuts are calorie-dense, so eat them in moderation.
