The best diet to lower cholesterol begins by reducing high-cholesterol foods. Red meat, eggs and whole-fat dairy are all high in cholesterol, the fatty substance produced by animal livers and present in most animal products. In addition to reducing the amount of cholesterol you eat, shifting your diet to foods that naturally reduce cholesterol such as grains, fruits, nuts and fish can help lower your cholesterol.
Fish
Fish can help reduce cholesterol in two ways, by actively reducing cholesterol levels and by serving as a protein substitute for higher-cholesterol red meats. Salmon, halibut, tuna, mackerel and other fatty fish are particularly rich in omega-3 fatty acids, which have been shown to reduce both triglyceride and cholesterol levels. The American Heart Association recommends eating fatty fish two or more times per week to help reduce cholesterol levels.
Oats
A simple bowl of oatmeal contains up to 2g of soluble fiber and up to 6g of total fiber. Fiber is important in the fight against cholesterol since it serves as a cleanser in the body, sweeping out cholesterol deposits and other toxins. MayoClinic.com recommends getting at least 5 to 10g of soluble fiber per day to help lower cholesterol.
Nuts
Nuts are high both in fiber and in heart-healthy nutrients. Peanuts, hazelnuts, almonds and walnuts in particular can help reduce cholesterol by up to 5 percent with just a handful per day. Since nuts tend to be high in calories, the Food and Drug Administration (FDA) recommends limiting nut intake to about 1 1/2 ounces per day.
Olive Oil
While saturated fats that are solid at room temperature can contribute to high cholesterol levels, monounsaturated fats that are liquid at room temperature, such as the fats found in olive oil, actually work to reduce cholesterol levels. Olive oil is also rich in antioxidants that combat cholesterol buildup. The easiest way to work the FDA's recommended 23g of olive oil daily into your diet is to replace high-cholesterol foods such as creamy salad dressings, butter and dipping sauces with olive oil.
Plant Sterols
Foods such as orange juice, salad dressing, yogurt drinks and margarine spreads are now often fortified with plant sterols, which block the absorption of cholesterol into the bloodstream. The National Cholesterol Education Program recommends 2g daily of sterols for those with high cholesterol, which is about the amount in two 8-oz. glasses of fortified juice.
