Cholesterol is a main contributor to heart disease and other problems, as the wax-like, fatty substance tends to cling to artery walls and restrict blood flow. Animal products are the biggest contributor to blood cholesterol levels, as red meat, eggs and whole-fat dairy are rich in the cholesterol produced by animal livers. A simple switch to a diet high in fruits, vegetables, fish and nuts can help fight high cholesterol levels.
Consumption
The human liver produces cholesterol, but it is the excessive intake of animal cholesterol that typically leads to heart disease and other health issues. A simple reduction in the consumption of bacon, burger meat, cheese and other animal products high in fat and cholesterol can help reduce blood cholesterol levels.
Fish
Although fish does have cholesterol and can technically be defined as animal meat, cholesterol levels are typically lower than the cholesterol-rich red meats and can be used as a suitable protein substitute. Additionally, fatty fish including tuna, lake trout, mackerel and salmon are rich in omega-3 fatty acids, which actually serve to lower cholesterol and triglyceride levels. Due to the benefits imparted to the heart, the American Heart Association suggests eating 2 or more servings of fatty fish weekly.
Nuts
Almonds, peanuts, walnuts and hazelnuts are some of the nuts highest in fiber, which sweeps through the body and helps lower cholesterol levels. A handful of nuts per day can reduce cholesterol levels by 5 percent, although the high caloric content means that you should not overindulge in nuts. The Food and Drug Administration--FDA--suggests no more than 1 1/2 ounces of nuts per day.
Oats and Fibrous Fruits
As with nuts, oats are high in fiber and can help you reach the 5 to 10 grams of soluble fiber that the Mayo Clinic recommends you get daily. A daily bowl of oatmeal with fruit on top can provide you with 2 to 3 g of soluble fiber. Fruits such as apples, strawberries and citrus fruits are rich in pectin, a form of soluble fiber that is an easy-to-eat addition to a cholesterol-lowering diet.
Olive Oil
Olive oil is high in antioxidants which tend to protect the heart and reduce cholesterol levels. Consequently, the FDA recommends getting at least 23 g per day of olive oil, or about 2 tablespoons. In addition to helping lower cholesterol on its own, olive oil can also substitute for high-cholesterol foods such as butter, dipping sauce or creamy salad dressing, thereby reducing cholesterol intake.
