High levels of blood cholesterol can cause heart issues and other health problems, so adopting a cholesterol-reducing diet can help improve your health. The best foods to help lower cholesterol are "Mediterranean diet" staples, such as fish, olive oil, nuts, grains and fruits. A diet rich in animal products, such as meat and dairy, are the main contributors to high-cholesterol levels.
Fatty Fish
Omega-3 acids can help reduce both triglyceride and cholesterol levels in the blood, and fatty fish are a good source of omega-3 acids. The American Heart Association recommends at least two servings weekly of fatty fish such as mackerel, salmon, halibut, tuna or lake trout. As fish are also a good source of protein, you can eat fish instead of high-cholesterol proteins, such as red meat, to gain the double benefit of cholesterol-reducing omega-3s and a reduction in overall cholesterol intake.
Olive and Vegetable Oils
Vegetable oils which are liquid at room temperature are a healthier substitute for saturated fats, which are solid at room temperature. Olive oil in particular carries a high level of heart-healthy antioxidants which can help reduce cholesterol levels. At least 23 g of olive oil daily are recommended by the Food and Drug Administration (FDA). You can easily increase your olive oil intake by replacing high-cholesterol fats, such as creamy salad dressings, with olive oil, which can also be used in place of butter to saute vegetables or as a dipping sauce for bread.
Oats
Oatmeal is an easy way to get soluble fiber into your diet, of which 5 to 10 g is recommended daily by MayoClinic.com. A simple serving of oatmeal can provide up to 2 g of soluble fiber, and adding fiber-rich fruits, such as bananas or strawberries, can add another 1/2 g of soluble fiber. Fiber works to reduce cholesterol by cleaning out toxins from your bloodstream, including waxy deposits of cholesterol.
Almonds
Almonds and other nuts, such as peanuts and walnuts, contain high amounts of fiber and can help reduce cholesterol levels by up to 5 percent. A handful of nuts also provides other heart-friendly nutrients. Since nuts are often high in calories, intake should be restricted to a single serving per day, or about 1 1/2 oz. The FDA suggests that the excess calories in more than one serving diminishes the health benefits of nuts.
Plant Sterols
Plant sterols naturally block the absorption of cholesterol and are added to many consumer products to help in the fight against cholesterol. If you already have high cholesterol, eating two servings per day of sterol-fortified foods can reduce your cholesterol by 10 to 15 percent, according to the National Cholesterol Education Program. Foods commonly fortified with plant sterols include margarine spreads, yogurt drinks and orange juice.
