Excess low-density lipoprotein, also called LDL or "bad" cholesterol, in your blood causes narrowing of the arteries and increases your risk of heart disease. Eating saturated or hydrogenated fats raises LDL cholesterol. Including certain foods in your diet helps to lower blood cholesterol and protects against heart disease. Dietary changes may reduce the need for cholesterol-lowering medications.
Oatmeal
Oatmeal contains soluble fiber, which becomes gel-like upon digestion and binds to cholesterol in the digestive tract. Soluble fiber transports cholesterol out of the body and helps prevent its absorption into the bloodstream, according to Harvard Health Publications. The Mayo Clinic says 5 to 10 grams of soluble fiber daily lowers LDL cholesterol and total blood cholesterol. One and a half cups of cooked oatmeal provide 6 grams of soluble fiber. For variation, try steel-cut oatmeal or cereal containing oatmeal or oat bran. Aim to eat 10 to 25 grams of soluble fiber per day, advises Langone Medical Center.
Oily Fish
Oily fish such as salmon, mackerel, herring, sardines and halibut contain high levels of omega-3 fatty acids. Omega-3 fatty acids help lower LDL cholesterol, according to Harvard Health Publications. Eat oily fish two to three times per week. If fish is not to your taste, omega-3 or fish oil supplements are alternatives.
Nuts
Nuts are high in polyunsaturated fatty acids, which help reduce blood cholesterol and your risk of heart disease. Eating 2 oz. of nuts each day helps lower LDL cholesterol by about 5 percent, says Harvard Health Publications. Try hazelnuts, pecans, pine nuts, pistachio nuts, walnuts, almonds and peanuts. Make sure they are unsalted and are not sugar-coated. Consider adding nuts to salads, and use them to replace saturated fat, suggests the Mayo Clinic.
Plant Oils
Plant oils containing monounsaturated and polyunsaturated fat, when eaten in moderation, will help lower cholesterol. Olive oil contains monounsaturated fat and anti-oxidants that can lower LDL cholesterol. Use it for sauteing, marinading and dressing salads. Approximately two tablespoons per day will benefit your heart. Extra-virgin olive oil contains more anti-oxidants and has a greater cholesterol-lowering effect than other olive oils, says the Mayo Clinic. Sesame, sunflower, safflower, corn and soybean oils contain polyunsaturated fat that reduce LDL cholesterol, as well as total blood cholesterol, according to Langone Medical Center.
Plant Sterols and Stanols
Plant sterols and stanols are derived from plant gum and block the absorption of LDL cholesterol in the bloodstream, says Langone Medical Center. They are added to foods such as margarine, granola bars, orange juice, chocolate and yogurt drinks and are available as supplements. Two grams of plant sterols or stanols daily may lower LDL cholesterol by approximately 10 percent, reports Harvard Health Publications.
