The body needs a certain amount of cholesterol to produce natural chemicals and compounds necessary for functioning. Excess cholesterol can come from certain foods that may eventually narrow the arteries and lead to heart disease. Some foods, however, help in the removal of excess cholesterol. Low-density lipoprotein or LDL cholesterol sticks to the arteries and creates problems. High-density lipoprotein or HDL cholesterol may pick up excess cholesterol and move it to the liver from where it exits the body.
Dietary Fiber
High-fiber foods help lower cholesterol, according to the American Heart Association. Good sources of fiber include fruits, vegetables, whole-grain products, beans and legumes. Soluble fiber may form a sticky substance in the intestines and help flush away excess cholesterol. Oatmeal, oat bran, beans, peas, barley, citrus fruits and rice bran contain high amounts of soluble fiber. Insoluble fiber foods such as whole-wheat breads, wheat cereals, cabbage, carrots and cauliflower may not lower cholesterol but help with the digestive process to keep a healthy weight.
Fish
Fish containing omega-3 fatty acids lowers cholesterol levels and can reduce heart attack death for people who have already had heart attacks, according to MayoClinic.com. Eating at least two servings of fish rich in omega-3 fatty acids can improve cholesterol levels. Fish with high levels of omega-3 fatty acids include albacore tuna, salmon, sardines, halibut, herring, mackerel and lake trout. Omega-3 or fish oil supplements may also help, but research continues on their effectiveness.
Nuts
Walnuts, almonds, hazelnuts, peanuts, pecans and pistachio nuts contain cholesterol-lowering properties. Many commercially sold nuts may contain salt or sugar. Paying attention to food labels plays an important role in reducing cholesterol levels. Nuts, however, are high in calories, so people should take just a handful of nuts for the valuable effect. Nuts make a good replacement for higher-calorie croutons, cheese or meats in salads.
Olive Oil
Olive oil contains monounsaturated fats that lower bad LDL cholesterol and leave the good HDL cholesterol alone to help improve overall cholesterol levels. Olive oil makes a good substitute for salad dressings or when cooking foods. The oil can also replace butter. Only a small amount is needed because olive oil is high calories. MayoClinic.com recommends extra-virgin olive oil, which is less processed than other oils and contains more antioxidants that lower LDL cholesterol.
Plant Sterols
Foods containing plant sterols can help fight LDL cholesterol, according to the National Cholesterol Education Program. Certain margarines, orange juice and yogurt drinks are often fortified with plant sterols. These substances may help block the absorption of cholesterol.
