Fat and cholesterol usually go hand in hand, as cholesterol itself is a fatty substance that contributes to heart disease. As most cholesterol problems are due to diet, if you avoid high-fat, high-cholesterol foods and instead eat more fruits, vegetables, grains and healthy oils, you should reduce your cholesterol levels. Limiting intake of animal products including red meat, whole-fat dairy and eggs will also help you to reduce both fat and cholesterol in your diet.
Fruits and Vegetables
Most fruits and vegetables are low in both fat and cholesterol. Certain fruits and vegetables are also high in fiber, which helps to sweep your system clean of cholesterol deposits and other toxins. Apples, strawberries, grapes and citrus fruits have pectin, which is a form of soluble fiber. Artichokes and avocados are two of the vegetables highest in fiber and most helpful for reducing your cholesterol.
Oats and Nuts
Oats are low-fat and high in fiber, like fruits and vegetables. To help you get the 5g to 10g of soluble fiber that the Mayo Clinic recommends, you can eat oatmeal, which carries up to 2 g of soluble fiber per bowl. Nuts such as hazelnuts, almonds, peanuts and walnuts are also fiber-rich and can help you reduce your cholesterol up to 5 percent with just a handful. The Food and Drug Administration, or FDA, does suggest limiting your nut servings to just 1 1/2 ounces daily as they are high in calories.
Olive and Vegetable Oils
Vegetable oils such as canola, safflower and olive oil are rich in poly- and mono-unsaturated fats that are actually healthy and that work to reduce cholesterol. You can use vegetable oils in place of oils packed with saturated fat like butter, which is solid at room temperature or in your refrigerator. Olive oil in particular is recommended by the FDA due to its high level of antioxidants. To help get your recommended 23g of olive oil daily, use it in place of butter when you saute vegetables, or instead of creamy dipping sauces for your bread.
Fish
Fish are low in fat and high in protein, and fatty fish in particular are excellent for fighting cholesterol. Salmon, halibut, lake trout, mackerel, tuna and other fatty fish are rich in omega-3 fatty acids that can lower your triglyceride and cholesterol levels. You can also substitute fish as your protein source instead of eating higher-cholesterol proteins such as hamburger or beef steak. The American Heart Association suggests you eat two servings or more per week of fatty fish to help fight cholesterol.
Plant Sterols and Stanols
According to Harvard Medical School, just 2g of plant sterols or stanols per day can help to reduce your cholesterol by up to 10 percent. Sterols are natural plant fibers that can help to prevent the absorption of cholesterol into your bloodstream. Manufacturers fortify products such as orange juice, yogurt drinks, margarine spreads and salad dressings with sterols to help fight cholesterol.
