A healthy diet can lower blood cholesterol levels, sometimes to levels that no longer require medications, according to MayoClinic.com. High blood cholesterol levels can be due to diet and genetics. Jackson Siegelbaum Gastroenterology says lowering dietary cholesterol and fats, primarily by reducing the amount of animal meat, meat products and trans fat, can help keep blood cholesterol levels within a healthy range.
High-Fiber Foods
Some types of fiber foods can help to lower cholesterol levels. While insoluble fiber, such as that found in wheat and corn, can produce a bulk stool, these fibers generally move through the intestines unchanged. Soluble fibers, such as those found in oat and psyllium, are fermented by colon bacteria and, in turn, can help to lower cholesterol, according to Jackson Siegelbaum Gastroenterology. Eating 1 1/2 cups of cooked steel-cut oatmeal provides 6g of fiber and can reduce LDL cholesterol, the bad cholesterol, according to MayoClinic.com. Other soluble fiber sources include prunes, pears, apples, barley and kidney beans. Research conducted by T.G. de Castro published in the "Journal of Nutritional Science and Vitaminology" in 2006 discovered that each increase of 10g in total dietary fiber consumption can reduce 12.5mg/dL of serum total cholesterol.
Unsaturated Fats
The body requires essential fatty acids for cellular membranes, production of phospholipids, hormones and other important molecules in the body. Saturated fats, such as those found in animal-derived foods, are bad for your cholesterol level. Unsaturated fats found in plant foods, such as vegetable oils, nuts, and seeds, can improve blood cholesterol levels, according to Harvard School of Public Health. Unsaturated fats include polyunsaturated fats, such as omega-3-fatty acids, and monounsaturated fats. Polyunsaturated fats are derived from plant sources, such as corn, soybean, sunflower, flax seeds and walnuts. Omega-3-fatty acids are derived from soybeans and fish, particularly mackerel, halibut, sardines, herring, salmon and albacore tuna. Monounsaturated fats are derived from olives, canola, peanut, avocados, pecans, almonds, hazelnuts, sesame seeds and pumpkin seeds. MayoClinic.com says that olive oil, particularly extra-virgin olive oil, can lower low-density lipoprotein, or LDL, cholesterol.
Soy Foods
Soy-derived foods are a good source of protein and a healthy alternative to meat and dairy because soy does not contain cholesterol or saturated fat, whereas animal-derived foods are among the highest sources of dietary saturated fat and cholesterol. Research conducted by K. Taku published in the "American Journal of Clinical Nutrition" in 2007 found that soy isoflavones significantly reduce serum total and LDL cholesterol without changing high-density lipoprotein, or HDL, cholesterol, and that soy protein that contained isoflavones also significantly improved lipid profiles, with larger reductions in LDL cholesterol in people with high levels of blood cholesterol compared to people with normal levels of blood cholesterol. Combining soy with either a probiotic, such as yogurt, or a prebiotic, such as resistant starch, significantly lowers blood cholesterol, according to research conducted by T.A. Larkin published in the "European Journal of Clinical Nutrition" in 2009.
References
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- Jackson Siegelbaum Gastroenterology: Low Cholesterol Diet
- "Journal of Nutritional Science and Vitaminology"; Association of Dietary Fiber with Serum Cholesterol; T.G. de Castro; Jun. 2006
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, in with the Good
- "American Journal of Clinical Nutrition"; Soy Isoflavones Lower Serum Total and LDL Cholesterol in Humans; K. Taku; Apr. 2007
