Elevated levels of cholesterol in the blood increase the risk of heart disease, heart attacks and death. For most patients, diets containing high levels of saturated fats are the cause of the elevated cholesterol levels; changing the diet can provide the opposite effective, according to the Harvard Heart Letter. Incorporating foods that increase high-density lipoproteins or HDLs or decrease levels of low density lipoproteins or LDLs into the diet can decrease the overall cholesterol levels and the risk of heart disease.
Foods Containing Omega-3 Fatty Acids
Omega-3 fatty acids are important for human cells and can lower blood pressure as well as the risk of heart disease, according to the MayoClinic.com. Fatty fish like salmon, sardine, mackerel and halibut contain large amounts of Omega-3s; doctors suggest two or more servings each week. For people who are allergic to fish or unable to eat fish, Omega-3 fatty acids can be obtained from canola oils and flaxseed oil. Supplements containing fish oil can also lower cholesterol levels.
High Fiber Foods
Fiber can lower the amount of the bad cholesterol or LDLs in the body. Foods like oatmeal, beans, apples and barley contain high amounts of fiber and can lower cholesterol levels when incorporated into a healthy diet, according to the Mayo Clinic.
Foods with Added Stenols and Sterols
Stenols and sterols are substances that are extracted from plants; they can prevent the body from absorbing cholesterol from the intestines, according to the Harvard Heart Letter. Stenols and sterols can be added to foods such as margarine, granola bars, orange juice and yogurts. Eating 2g of plant stenols or sterols a day can lower LDL levels by 10 percent, according to the Mayo Clinic. Two 8-oz portions of sterol-fortified orange juice contains about 2g of sterols.
Nuts
Eating some nuts every day can help lower the levels of LDL in the blood, according to the Harvard Heart Letter. Walnuts, peanuts, almonds and pecans all contain nutrients that can protect the heart and keep blood vessels healthy. However, since nuts are high in calories, people should use moderation; the ideal amount is about 2 oz of nuts per day.
Soy Products
Soybeans and other products that contain soy can also lower cholesterol levels. Eating 25g of soy protein each day can lower LDL levels by 5 or 6 percent, according to the Harvard Heart Letter. Two and one half cups of soy milk or 10 oz of tofu contain 25g of soy protein. Other products containing soy include soy nuts, soy flour and soy sausage and nuggets, according to the MayoClinic.com.
