Low-density lipoprotein (LDL) cholesterol is known as "bad" cholesterol, as opposed to the "good" high-density lipoprotein (HDL) cholesterol. High levels of cholesterol can clog and stick to your arteries, possibly contributing to heart disease. Oftentimes, high blood cholesterol develops because of a diet rich in animal products such as red meat, whole-fat dairy and eggs. A simple switch to foods rich in fiber, antioxidants and omega-3 fatty acids can help reduce bad cholesterol levels.
Omega-3 Fatty Acids
Omega-3 fatty acids can reduce triglyceride levels in addition to blood cholesterol. Fatty fish such as lake trout, herring, salmon, tuna and mackerel are high in omega-3s, and the American Heart Association recommends getting 2 servings or more per week of fatty fish. Using fish as a source of protein in place of higher-cholesterol red meat is another way to reduce your cholesterol level.
Fruits, Vegetables and Oats
Fiber-rich foods such as nuts, fruits and vegetables can help clean the bloodstream of cholesterol deposits and other toxins. MayoClinic.com suggests eating at least 5 to 10g of soluble fiber per day; one serving of oatmeal offers as many as 2g. Fruits such as bananas, apples and strawberries are also rich in fiber and can be eaten throughout the day as a snack or sprinkled over oatmeal.
Vegetable Oils
Vegetable oils that are liquid at room temperature and in the refrigerator are generally rich in monounsaturated fats, which reduce cholesterol levels. Olive oil is particularly high in antioxidants and is a versatile oil that can be used in place of rich dipping sauces, creamy salad dressings or even butter used to saute vegetables. The FDA recommends about 2 tbsp.of olive oil per day for health benefits.
Plant Sterols
Plant sterols are not present in many foods naturally but are effective cholesterol fighters, as they block the absorption of cholesterol into the bloodstream. Certain foods are commonly fortified with plant sterols by manufacturers, including orange juice, yogurt drinks, salad dressings and margarine. The National Cholesterol Education Program suggests that individuals with high cholesterol get at least 2g of plant sterols daily.
Nuts
A handful of almonds or other nuts such as peanuts, walnuts or hazelnuts can help reduce cholesterol by as much as 5 percent as they are rich in fiber and other heart-friendly nutrients. However, nuts tend to be high in calories, so eating too many can negate their health benefits. As a result, the FDA recommends no more than 1 1/2 oz. per day of nuts.
