High levels of cholesterol in the blood increase your risk of atherosclerosis, a condition that predisposes you to chest pain and heart attack. According to the National Heart, Lung and Blood Institute, eating foods rich in saturated fats and cholesterol increases blood cholesterol levels, but choosing healthy, cholesterol-blocking foods could reduce cholesterol levels and your risk of cardiovascular disease in general.
High-Fiber Foods
Foods rich in fiber, particularly a type of fiber called soluble fiber, reduce the amount of cholesterol absorbed into your bloodstream and decrease low-density lipoprotein, the "bad" form of cholesterol, according to MayoClinic.com. Soluble fiber is the plant material in fruits, vegetables and beans that turns into gel in the gastrointestinal tract, slowing digestion. Soluble fiber-rich foods include oatmeal, beans, psyllium, barley, prunes, apples, bananas, pears, broccoli and brussels sprouts. Aim to include 5 to 10 grams of soluble fiber in your daily diet; for example, 1.5 cups of oatmeal offers 6 grams of soluble fiber per serving.
Nuts
Eating nuts reduces blood pressure levels, improves cholesterol levels and reduces risk of heart disease, according to MayoClinic.com. A study by Harvard University researchers published in the July 2009 issue of the "American Journal of Clinical Nutrition" found that eating walnuts resulted in significant decreases in total cholesterol levels and low-density lipoprotein levels. The study participants consumed 10 percent to 24 percent of their daily calories from walnuts. Other heart-healthy nuts include almonds, peanuts, hazelnuts, pine nuts and pistachios, according to MayoClinic.com.
Fish
Adding fatty fish such as salmon, halibut, albacore tuna, sardines and mackerel to your diet twice a week reduces your risk of blood pressure and blood clots and cuts your risk of sudden cardiac death, according to MayoClinic.com. Eating a twice-weekly dose of fatty fish such as salmon also lowers triglyceride levels, a type of fat carried in the blood. High triglyceride levels increase your risk of cardiovascular disease and are linked to high cholesterol levels, according to The World's Healthiest Foods.
Olive Oil
The antioxidants in olive oil lower your levels of low-density lipoprotein, or "bad" cholesterol, especially if you choose less-processed extra-virgin or virgin oil varieties, according to MayoClinic.com. To get the cholesterol-blocking benefits of olive oil, use it to cook vegetables, add to salads or marinades or substitute it for butter in recipes, MayoClinic.com suggests.
