High blood cholesterol is generally the result of a poor diet, in spite of the fact that the human body also produces cholesterol. Eating an excess of animal products, including bacon, ground meat and eggs, can raise your cholesterol level, while foods such as fruits, vegetables, grains and olive oil act to reduce it.
Cholesterol Intake
The first step to take in lowering your blood cholesterol is to limit your intake of high-cholesterol products. Although the body can process a certain amount of cholesterol, excessive intake results in cholesterol buildup. This fatty, wax-like substance tends to cluster and attach itself to artery walls, resulting in restricted blood flow and ultimately heart disease. A reduction in cholesterol intake will help prevent cholesterol from building up in your system.
Fiber
Fiber is an excellent cholesterol-fighting substance as it tends to sweep cholesterol and other toxins out of the body. The Mayo Clinic recommends eating at least 5 to 10 grams of soluble fiber daily to help reduce cholesterol levels. Just one serving of oatmeal, for example, can provide up to 2 grams of soluble fiber. Fruits rich in pectin, such as apples, strawberries and citrus fruits, are also good sources of fiber, as are nuts, including almonds, walnuts and hazelnuts. Eating a handful of nuts each day can help reduce cholesterol levels by up to 5 percent; remember, nuts are high in calories and should not be eaten to excess. The Food and Drug Administration, or FDA, recommends limiting nut intake to about 1 1/2 ounces a day.
Fish
Salmon, halibut, mackerel, tuna and other so-called "fatty fish" are rich in omega-3 fatty acids, which have been shown to reduce cholesterol and triglyceride levels. As a result, the American Heart Association recommends eating at least two servings per week of fatty fish to help reduce cholesterol. Fish are also a good source of protein, so substituting fish for higher-cholesterol protein sources, such as red meat, also can help reduce cholesterol levels.
Olive Oil
Although olive oil is high in monounsaturated fat, this type of fat actually works to help reduce cholesterol levels. Olive oil can be used in many ways as a substitute for higher-cholesterol foods, including butter, creamy salad dressings or dipping sauces. Due to the high level of antioxidants in olive oil, the FDA suggests consuming at least 23 grams daily, or about 2 tablespoons.
Plant Sterols
Plant sterols are not typically found in many foods but work naturally to block cholesterol absorption. Manufacturers have begun adding sterols to foods, such as orange juice, margarine, yogurt drinks and salad dressings, to make them more available for consumers. For individuals with high cholesterol, the National Cholesterol Education Program recommends at least 2 grams daily.
References
- National Cholesterol Education Program: High Blood Cholesterol
- American Heart Association: Prevention and Treatment of High Cholesterol
- Harvard Health Publications: 11 Foods That Lower Cholesterol
- Mayo Clinic: Cholesterol--Top Five Foods to Lower Your Numbers
- HealthCastle: Top Five Super Foods to Lower Cholesterol
