It's relatively easy to let an unhealthy diet raise your cholesterol to a dangerously high level; millions of Americans are forced to make major lifestyle changes and even take medication as a result of poor eating habits. Fortunately, there are also plenty of heart-healthy foods you can enjoy to help treat and prevent high cholesterol.
Oats
Oatmeal and other oat cereals offer soluble fiber, which brings down LDL cholesterol by reducing the absorption of cholesterol into the bloodstream, according to the Mayo Clinic. A bowl of cooked oats contains 1 to 2 g of soluble fiber; the current recommendation is 5 to 10 grams daily to lower total and LDL cholesterol.
Beans
Like oatmeal, beans are a great source of cholesterol-lowering soluble fiber. A half-cup serving of cooked kidney beans contains 3 g of soluble fiber, but virtually all beans contain fiber, so enjoy a variety to keep your diet interesting.
Fatty Fish
Fatty fish are full of omega-3 acids that can bring down LDL cholesterol and reduce triglycerides in the bloodstream. Eat two or three servings of fatty fish every week; choose from salmon, mackerel, herring, sardines, lake trout, halibut and albacore tuna.
Nuts
Nuts like almonds, walnuts, hazelnuts and peanuts are good sources of unsaturated fat that can help bring down your LDL cholesterol level when eaten daily. Nuts also have various nutrients that offer other heart benefits; for example, walnuts help keep your blood vessels healthy, according to the Mayo Clinic. A 2-oz. snack of nuts every day can lower your cholesterol by about five percent.
Foods Fortified with Sterols or Stanols
Sterols and stanols are plant extracts that help your body block the absorption of cholesterol. Many foods are now fortified with these substances, including orange juice, granola bars, margarine and chocolate. Just 2 g of sterols or stanols eaten daily can lower LDL cholesterol by 10 percent, according to Harvard University.
Vegetable Oils
Liquid vegetable oils like canola, sunflower, safflower, soybean and olive are rich in heart-healthy unsaturated fats that can lower LDL cholesterol when used in place of saturated fats like butter, shortening and lard, according to Harvard University. Extra-virgin olive oil may be particularly effective at lowering cholesterol because it's less processed and has more beneficial antioxidants than other oils, according to the Mayo Clinic.
