Cholesterol is naturally produced in the human body, but health-damaging levels of blood cholesterol are usually the result of a high-fat, high-cholesterol diet. All animals produce cholesterol, so a diet rich in animal products, such as red meat, eggs and whole-fat dairy, is also high in cholesterol. Switching to natural, non-animal products, such as grains, fruits, nuts and certain oils, can help reduce blood cholesterol levels.
Olive Oil
Although it might be counter-intuitive to include a high-fat oil in your diet, the fat in olive oil is monounsaturated, meaning it is liquid at room temperature and can actually help to reduce cholesterol levels. Olive oil is also rich in antioxidants which promote heart health. Instead of butter, use olive oil to saute vegetables, or mix with vinegar as a substitute for creamy salad dressings. The U.S. Food and Drug Administration recommends 2 tbsp. daily of olive oil, according to MayoClinic.com.
Fatty Fish
Fatty fish have some level of cholesterol but are high in omega-3 fatty acids that actually reduce cholesterol and triglyceride levels. As a result, the American Heart Association suggests eating at least two servings weekly of fatty fish such as halibut, salmon, tuna, mackerel and lake trout, reports the website HealthCastle.com. As fish are also a good source of protein, you can substitute fish for higher-cholesterol protein options such as red meat in your diet.
Oats and Nuts
Both oats and nuts are high in fiber, which helps draw cholesterol and other toxins out of your system. A 1/2-cup serving of oatmeal can have up to 2 g of soluble fiber, and MayoClinic.com recommends a daily value of at least 5 to 10 g of soluble fiber. Nuts such as peanuts, walnuts, hazelnuts and almonds can help reduce cholesterol levels by up to 5 percent, says Harvard Health Publications from Harvard Medical School. The FDA recommends limiting nut intake to 1 1/2 oz. daily, as nuts are generally high in calories, adds MayoClinic.com.
Fruits and Vegetables
In addition to the multitude of other health benefits that fruits and vegetables provide, such as a good dose of vitamins and minerals, they are also high in fiber. As with nuts and oats, the fiber in fruits and vegetables can help reduce cholesterol levels. Artichokes and avocados are two vegetables rich in fiber, while apples, strawberries, bananas and citrus fruits have high levels of soluble fiber in the form of pectin.
Plant Sterols
Products such as orange juice, yogurt drinks, margarine spreads and salad dressings are often fortified with plant sterols, which are naturally occurring plant fibers that help block the absorption of cholesterol. For individuals with high cholesterol, the National Cholesterol Education Program recommends getting 2 g daily of sterols, about the amount in two 8-oz. glasses of fortified orange juice.
