Cholesterol is waxy solid alcohol found in human and animal tissues, blood and bile. It is naturally produced by the liver and aids in the production of bile, cellular membranes, steroid hormones and several fat-soluble vitamins. The body is capable of producing most of the cholesterol necessary for healthy bodily functions. High cholesterol can result in the hardening of the arteries, high blood pressure and other heart complications.
Oats, Fiber and Nuts
A diet rich in oatmeal, oat bran, fiber and nuts can help manage a person's cholesterol levels. According to Mayo Clinic, oatmeal contains soluble fiber, which can help clear out the bad kind of cholesterol, known as low density lipoprotein. Good sources of soluble fiber include apples, kidney beans, prunes and barley. A diet with 5 to 10 g of fiber each day can help lower your cholesterol.
Certain nuts, especially walnuts, almonds, hazelnuts and pine nuts, contain polyunsaturated fats that can help lower a patient's cholesterol. Plain nuts are better than those that are fried or coated with salt or sugar. Although nuts are high in polyunsaturated fats, they are also high in calories; eat no more than 2 oz. a day. Nuts are high in flavor and can be used as a healthy alternative to more fattening salad toppings such as cheese, bacon and high-fat dressings.
Fruits and Vegetables
According to Harvard Health Publications, eggplant, okra, grapes, strawberries and other citrus fruits can help lower cholesterol. Eggplant and okra are low in calories, and grapes, strawberries and citrus fruits are good sources of pectin. All these foods are good sources of soluble fiber.
Fish and Unsaturated Fats
Eating fatty fish can also help lower cholesterol. Fatty fish such as mackerel, sardines and albacore tuna are high in omega-3 fats, which reduce triglycerides and affect cholesterol accumulation. Omega-3 fatty acids also protect the heart by helping prevent irregular heart rhythms. According to the Harvard School of Public Health, unsaturated fats are healthy because they can reduce low-density lipoproteins, ease inflammation and help stabilize heart rhythms. Sources of polyunsaturated fats include sunflower, corn, flaxseed and soybean oils.
Foods Supplemented With Stenols and Sterols
Some patients may eat foods supplemented with stenols and sterols to help lower their cholesterol levels. According to the Cleveland Clinic, sterols and stenols are naturally occurring plant compounds that are similar in structure to cholesterol and when digested, compete with cholesterol, effectively lowering overall cholesterol absorption. Sterols and stenols may lower cholesterol by up to 10 percent and low-lipoproteins by up to 14 percent.
Most natural food sources can't supply enough sterols and stenols to make a difference, so some foods come supplemented with these compounds. These include margarine spreads, cheese alternatives, and fortified milk, juices and rice drinks. Patients with high cholesterol should consult their physician before taking any supplemental products that alter cholesterol levels.
