Cholesterol is a substance produced in animal livers that tends to cling to artery walls. Left unchecked, a buildup of cholesterol deposits in your blood can result in health problems such as heart disease. Since you receive most of your cholesterol from foods you eat, a simple shift in diet to foods that are both low in cholesterol and that fight cholesterol buildup can help you maintain good heart health.
Definition
The American Heart Association, or AHA, suggests keeping your cholesterol level below 200 milligrams per deciliter of blood, or mg/dL. The AHA further recommends an LDL cholesterol level of below 60 mg/dL and an HDL cholesterol level of at least 100 mg/dL. LDL or "low-density lipoprotein" cholesterol is the waxy cholesterol that tends to stick to artery walls and is therefore known as the "bad" cholesterol. HDL cholesterol works to remove LDL cholesterol buildup and is known as the "good" cholesterol.
Fiber
Fiber is an important component of a low cholesterol diet because it helps to sweep your body clean of cholesterol deposits and other toxins. The Mayo Clinic recommends 5g to 10g daily of soluble fiber to help lower cholesterol. Fruits and vegetables such as apples, strawberries, citrus fruits, grapes, avocados and artichokes are all high in fiber. One bowl of oatmeal can contain up to 2g of soluble fiber. Nuts such as almonds, walnuts and hazelnuts are also high in fiber, and a single handful can help to reduce cholesterol by up to 5 percent.
Omega-3 Fatty Acids
Fatty fish such as salmon, tuna, halibut, mackerel and trout are high in omega-3 fatty acids, which actively work to reduce your cholesterol and triglyceride levels. The American Heart Association recommends getting at least two servings per week of fatty fish to help to lower cholesterol.
Easy Substitutions
An easy way to help shift your diet to one with lower cholesterol is to make food substitutions. For example, in addition to being rich in heart-friendly omega-3 fatty acids, fish are also a good source of protein that you can eat in place of higher-cholesterol proteins like hamburger, beef steak or other red meat. You can use olive oil as a substitute for butter when you saute vegetables, or in place of creamy salad dressings by mixing it with vinegar.
Fortified Foods
Many consumer foods now contain plant sterols, which are natural plant compounds that help to block the absorption of cholesterol into your bloodstream. According to Harvard Medical School, getting just 2g of sterols per day can help reduce your cholesterol by up to 10 percent. Orange juice, yogurt drinks, margarine spreads and salad dressings are among the foods most commonly fortified with sterols.
