Cholesterol is divided into two types, low-density lipoprotein, LDL, and high-density lipoprotein, HDL. LDL cholesterol is known as the "bad" cholesterol as it tends to cling to artery walls and restrict blood flow, leading to heart disease and other possible health problems. HDL cholesterol is known as the "good" cholesterol as it helps to prevent LDL cholesterol from forming deposits. A change in diet from high-cholesterol foods to grains, fruits, vegetables and certain beverages can help lower cholesterol.
Fibrous Foods
Foods such as oats, nuts, fruits and vegetables are typically high in fiber and can help lower cholesterol. Fiber works by sweeping through your system and pulling out toxins and cholesterol deposits. According to MayoClinic.com, you should get 5 g to 10 g of soluble fiber per day. A bowl of oatmeal can have up to 2 g of soluble fiber, and fruits such as apples, strawberries, grapes and citrus fruits are also high in soluble fiber. Vegetables high in fiber include artichokes and avocados. A handful of nuts such as peanuts, walnuts, hazelnuts or almonds can reduce cholesterol by up to 5 percent.
Fatty Fish
Fatty fish such as salmon, tuna, halibut, lake trout and mackerel are high in protein and can serve as good substitutes for higher-cholesterol proteins like steak, deli meat and hamburger. Fatty fish are also rich in omega-3 fatty acids, which can lower your cholesterol and triglyceride levels. The American Heart Association recommends you eat at least two servings weekly of fatty fish to help reduce cholesterol.
Healthy Oils
Oils that are liquid at room temperature are unsaturated fats and are generally healthier for you than the saturated fats that solidify at room temperature. Olive oil is especially rich in antioxidants, and the Food and Drug Administration recommends you get 23 g of olive oil daily. You can work olive oil into your diet by using it in place of butter to saute vegetables or mixed with vinegar as a substitute for creamy salad dressings.
Cholesterol-Lowering Drinks
Many beverages such as orange juice and yogurt drinks are fortified with plant sterols, which help block the absorption of cholesterol into the blood. According to Harvard Medical School, 2 g of plant sterols daily can drop cholesterol levels by up to 10 percent. Other beverages that have been shown to help lower cholesterol include red wine, grape juice and green tea.
Acceptable Cholesterol Levels
The American Heart Association suggests keeping your total cholesterol level below 200 mg per deciliter (mg/dL) of blood. The AHA further suggests your HDL cholesterol be above 60 mg/dL and your LDL cholesterol level remain below 100 mg/dL.
