If too much low-density lipoprotein, or LDL cholesterol, is flowing through your body, you are at increased risk for health problems such as hardened arteries, heart attacks and strokes. Fortunately, your LDL cholesterol numbers can change with the help of medication and healthy lifestyle changes. Eating healthful foods can supplement your cholesterol medication or prevent you from ever having to take cholesterol medication in the first place.
Soluble Fiber
Regularly eating soluble fiber in context of a diet that is also low in cholesterol, trans fat and saturated fat may help you reduce your cholesterol, according to the American Heart Association. Aim to eat at least 5 to 10g of soluble fiber every day to get the most out of its cholesterol-lowering benefits. Oatmeal is one major source of soluble fiber; eating just 1 ½ cups of cooked oatmeal can offer you about 6g of soluble fiber. Other sources of soluble fiber are beans, barley, citrus fruits, prunes and apple pulp.
Nuts
Eating nuts such as almonds and walnuts can help reduce your cholesterol. Many nuts also happen to contain large quantities of polyunsaturated fatty acids, which will help maintain the health of your blood vessels. The U.S. Food and Drug Administration reports that eating 1.5 oz--or about one handful--of nuts every day may reduce your risk of heart disease.
Seafood
Fish is naturally lower in saturated fat and total fat than most types of meat and poultry. If you eat fish instead of a food that is high in saturated fat, you will be less likely to develop high cholesterol. Fish also contains omega-3 fatty acids which are thought to help improve HDL cholesterol--the "good" cholesterol--and help reduce your LDL cholesterol. Choose seafood at least two times per week and use healthy cooking methods such as baking and grilling rather than frying.
Garlic
Although research has shown that garlic may help total cholesterol and LDL cholesterol over 4- to 12-week periods, evidence doesn't directly point to garlic improving HDL cholesterol or working for extended periods of time. However, MayoClinic.com gives garlic a "B" rating for cholesterol reduction, meaning good scientific evidence supports its use for that function.
Liquid Vegetable Oils
Liquid oils such as olive, canola and soybean oil are naturally low in saturated fat. If you cook using them instead of saturated fat methods such as butter, you may help reduce your cholesterol levels. Olive oil has been shown to contain antioxidants that can help reduce your "bad" cholesterol without harming your "good" cholesterol.
References
- U.S. Food and Drug Administration: Qualified Health Claims - Letter of Enforcement Discretion - Nuts and Coronary Heart Disease
- MayoClinic.com: High Cholesterol -- Top Five Foods to Lower Your Numbers
- Discovery Health: Foods That Lower Cholesterol
- American Heart Association: Cooking for Lower Cholesterol
- MayoClinic.com: Garlic and High Cholesterol
- American Heart Association: Cholesterol, Fiber and Oat Bran
