A healthy diet can be a powerful tool in fighting cholesterol, as a poor diet is often to blame for high cholesterol levels. Cholesterol, produced by animal livers, is a fatty substance that sticks to artery walls, sometimes leading to blockages and heart disease. A diet intended to fight cholesterol should reduce the intake of animal products, including meat, whole-fat dairy products and eggs, and instead focus on fruits, vegetables, fish, nuts and healthy oils. Consult your doctor on a plan for lowering cholesterol, and before beginning any new diet.
Fruits and Vegetables
Many fruits and vegetables are high in fiber, which helps to prevent cholesterol buildup by sweeping through the human body and removing toxins. Pectin is a type of soluble fiber that is particularly common in apples, strawberries, bananas and citrus fruits; vegetables such as artichokes and avocados are also rich in fiber.
Fish
Fish can be an important addition to a low-cholesterol diet simply by serving as a protein substitute for cholesterol-rich red meats. Certain fish such as salmon, tuna, halibut, mackerel and lake trout, known as "fatty fish," are also rich in omega-3 fatty acids, which work to reduce both cholesterol and triglyceride levels. As a result, the American Heart Association recommends a diet with at least two weekly servings of fatty fish.
Olive Oil
Olive oil is packed with antioxidants that help promote heart health. It is easy to work into a low-cholesterol diet since can be substituted for many high-cholesterol options. For example, use olive oil in place of rich dipping sauces, as a substitute for butter to saute vegetables or mixed with vinegar to replace creamy salad dressings. To help lower cholesterol, the Food and Drug Administration recommends two tablespoons of olive oil daily.
Nuts
Although nuts can be high in calories, they are also rich in fiber and additional nutrients that help protect the heart. Walnuts, hazelnuts, almonds and peanuts can help reduce cholesterol levels by up to 5 percent with just a handful per day. To prevent an excessive intake of calories, the FDA recommends you limit your daily intake of nuts to 1 1/2 ounces.
Oats
As with nuts, fruits and vegetables, oats are rich in fiber. A bowl of oatmeal carries about 6 grams of total fiber and 2 grams of soluble fiber, of which the Mayo Clinic recommends you get 5 to 10 grams per day to help lower cholesterol. Oat-based cereals can also be a good source of dietary fiber.
