As diet is usually the primary culprit in creating high levels of unhealthy cholesterol, changes in diet can help reduce them. Cholesterol is produced by animal livers and is a fatty substance that tends to cling to arteries and clog them, thereby restricting blood flow and possibly creating cardiovascular problems. Eating fewer animal products, such as red meat and eggs, is a step towards better cholesterol levels, as is eating more heart-healthy foods, such as grains and vegetables.
Lower Intake
If you have high cholesterol, you can begin to see immediate positive effects if you reduce or eliminate your intake of high-cholesterol products. While cholesterol is needed in the body to some degree, the human liver produces more than enough of it, so eating cholesterol-rich foods generally results in an accumulation of excess cholesterol. Foods such as hamburger, bacon, butter and whole-fat ice cream are laden with unhealthy cholesterol and should be severely restricted if you intend to lower your cholesterol.
Olive Oil
While olive oil is high in fat, it is not the saturated fat that is solid at room temperature and contributes to health problems. Rather, olive oil is rich in monounsaturated fat that actually works to combat cholesterol levels. Combined with a high level of antioxidants, olive oil works to protect the heart and lower high cholesterol. Use olive oil in place of butter when you saute vegetables or use it mixed with vinegar as a replacement for creamy salad dressings. The Food and Drug Administration (FDA) recommends eating 23g of olive oil a day to lower cholesterol.
Fatty Fish
Fish are rich in protein and can be a substitute for higher-cholesterol proteins such as steak and hamburger. Additionally, fatty fish such as salmon, halibut, mackerel, tuna and lake trout are high in omega-3 fatty acids, which work to reduce triglyceride levels in addition to lowering unhealthy cholesterol. To gain these benefits, the American Heart Association recommends 2 or more servings weekly of fatty fish.
Nuts and Oats
Nuts and oats are rich in fiber, which helps cleanse the human body of toxins and cholesterol buildup. Peanuts, walnuts, hazelnuts and almonds in particular carry high amounts of fiber, and just a handful per day can help reduce cholesterol levels by up to 5 percent. Due to the abundance of calories in nuts, the FDA recommends no more than 1 1/2 ounces of nuts per day. A bowl of oatmeal can provide as much as 2g of soluble fiber that can help you reach MayoClinic.com's daily recommendation of 5 to 10g of soluble fiber.
Sterol-Fortified Foods
For those with high cholesterol, the National Cholesterol Education Program recommends getting at least 2g per day of plant sterols. Plant sterols are natural fibers that work to prevent the absorption of cholesterol into the bloodstream. While not traditionally found in many foods, manufacturers have added sterols to a number of products including orange juice, margarine spreads, yogurt drinks and salad dressings.
