High-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol are the two main types of cholesterol. LDL cholesterol tends to cling to artery walls and contribute to heart disease, while HDL cholesterol helps to sweep it away from arteries. While a diet rich in animal products such as red meat and eggs tends to increase LDL cholesterol levels, increased intake of foods such as olive oil, fish and grains can help reduce LDL levels and raise HDL levels.
Cholesterol Levels
While some amount of cholesterol is necessary for normal body functioning, the American Heart Association (AHA) publishes recommendations as to what constitutes unhealthy amounts of cholesterol. LDL cholesterol is known as the "bad" cholesterol, and HDL is commonly called the "good" cholesterol. The AHA recommends having at least 60 milligrams per deciliter (mg/dL) of HDL cholesterol, no more than 100 mg/dL of LDL cholesterol and a total cholesterol level of less than 200 mg/dL.
Oats, Beans and Fruits
Oats and bean are both high in fiber, which can help sweep through the bloodstream and reduce cholesterol deposits. A serving of oatmeal typically contains about 2 grams of soluble fiber, which is a good start toward reaching the daily goal of 5 to 10 grams of soluble fiber established by the Mayo Clinic. Fruits like bananas, apples and strawberries have soluble fiber in the form of pectin. Adding any of these fruits to your diet can boost your fiber intake by 1/2 gram or more per serving.
Nuts
Nuts have the ability to reduce cholesterol levels by up to 5 percent through a single daily serving. A handful of almonds, peanuts or walnuts, for example, is all that is necessary to provide heart benefits. Due to the high calorie levels typically in nuts, however, the Federal Drug Administration recommends no more than about 1 1/2 ounces per day.
Fish
Salmon, mackerel and other fatty fish, such as tuna, are rich in Omega-3 fatty acids, which can reduce both triglycerides and cholesterol levels in the blood. Fish are also a good source of protein and can be used as a substitute for high-cholesterol red meat. In order to receive cholesterol-reducing benefits, the American Heart Association recommends at least two weekly servings of fatty fish.
Olive Oil
Olive oil is rich in antioxidants, which have the ability to reduce blood cholesterol levels. The Federal Drug Administration recommends eating at least 23 grams daily of olive oil, or about 2 tablespoons. Easy ways to incorporate olive oil into your diet include using it as a dipping sauce for breads or replacing butter used to saute vegetables.
