If you eat a diet rich in animal products such as red meat, whole-fat dairy and eggs, you may eventually have a problem with high blood cholesterol. Cholesterol is a fatty substance produced in animal livers that contributes to health problems such as heart disease by sticking to artery walls and restricting blood flow. If you change your diet to include low cholesterol foods such as fruits, grains and healthy oils you can reduce your cholesterol.
Olive and Vegetable Oils
Olive and vegetable oils such as canola and sunflower oils are high in mono- and poly-unsaturated fats that can help lower cholesterol. Olive oil is a particularly versatile oil that you can use as a substitute for butter if you saute vegetables or as a replacement for bread dipping sauces. The Food and Drug Administration, or FDA, recommends you get 23 g of olive oil daily as it is also high in antioxidants that help protect the heart.
Fruits and Vegetables
Vegetables such as artichokes and avocados are high in fiber, which lowers cholesterol by sweeping through your body and removing toxins and cholesterol deposits. Fruits such as strawberries, grapes, apples and citrus fruits are high in pectin, which is a form of soluble fiber that also helps to lower cholesterol.
Fish
Fish is a lower-cholesterol protein that you can work into your diet as a substitute for higher-cholesterol proteins such as hamburger and steak. The American Heart Association specifically recommends that you eat two or more servings per week of fatty fish, including salmon, tuna, halibut, mackerel and lake trout, as they are rich in omega-3 fatty acids that can reduce both your cholesterol and your triglyceride levels.
Nuts and Oats
Along with fruits and vegetables, nuts and oats are also high in fiber and can help lower your cholesterol. The Mayo Clinic recommends you get at least 5 to 10 g of soluble fiber daily, and a bowl of oatmeal may contain as much as 2 g of soluble fiber. Peanuts, walnuts, hazelnuts and almonds can reduce your cholesterol by up to 5 percent with just a handful per day. The FDA recommends restricting your intake of nuts to just 1 1/2 ounces per day as they are high in calories.
Plant Sterols and Stanols
You can find many types of food that are now fortified with plant sterols or stanols, including yogurt drinks, margarine spreads, salad dressings and orange juice. Plant sterols and stanols fight cholesterol by blocking its absorption into your bloodstream. Harvard Medical School suggests getting 2 g of plant sterols or stanols daily to help reduce cholesterol by as much as 10 percent.
