Cholesterol is a substance contained in waxy, fatty lipoproteins that are found in body cells. There are two types of cholesterol: HDL, which is known as "good cholesterol", and LDL, which is known as "bad cholesterol." LDL lipoproteins carry cholesterol into the blood stream, which can lead to clogged arteries. Elevated LDL cholesterol levels can lead to heart attack or stroke, according to the University of Delaware. Bad cholesterol can be lowered through a healthy diet, including the consumption of fish oil.
Step 1
Avoid foods containing high amounts of cholesterol. These foods include egg yolk, whole milk, butter, cheese, beef liver and shrimp.
Step 2
Eat more cholesterol-lowering foods. These foods include apples, oranges, grapes, strawberries, eggplant, okra, whole grains, beans, nuts, oats, barley and soy.
Step 3
Include fish oil in your diet. Fish oil contains omega-3 fatty acids, an essential fatty acid that is not produced naturally in the body. According to the University of Maryland Medical Center, fish oil can help raise HDL cholesterol levels while lowering LDL cholesterol levels. Fish oil can be found in salmon, tuna, mackerel, sardines and some other fish. Fish oil can also be obtained by consuming fish oil capsules, which can be particularly useful for people who do not like to eat fish.
Step 4
Use vegetable oil instead of butter or lard for cooking, flavoring food and marinades. Vegetable oils that lower cholesterol include sunflower, safflower, canola oil and olive oil.
Step 5
Eat foods fortified with sterols and stanols. These phytosterols are naturally occurring compounds found in plant cell membranes and can help lower LDL cholesterol levels, according to the Cleveland Clinic. They work by blocking cholesterol absorption in the bloodstream. Common products that are often fortified with phytosterols include milk, orange juice, bread, vegetable-oil spreads and dietary supplements. Check the label to be sure the product contains phystosterols.
