Cholesterol is a soft, fat like, waxy substance found in the bloodstream and all your body's cells. It is normal to have some cholesterol, because it is used for producing cell membranes and hormones. Too much cholesterol can be a major risk for coronary heart disease and stroke. If your cholesterol levels are too high, there are certain foods you can eat once a day to help.
High Fiber Foods
The American Heart Association says soluble fiber has been shown to help lower blood cholesterol, including low density lipoproteins -- LDL or bad cholesterol. MayoClinic.com recommends five to 10 daily grams of fiber, which can be found in foods such as oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Other good choices are kidney beans, apples, pears, barley and prunes. Try to add at least two or three of these items to your diet each day to lower cholesterol.
Nuts
MayoClinic.com says nuts can reduce blood cholesterol. Examples of the best choices include almonds, hazelnuts, pine nuts, peanuts, pecans, pistachios and walnuts. Be careful when adding nuts into the diet that they are not coated in sugar, and only eat a small handful because they are high in calories.
Fish
Omega-3 fatty acids are found in fish and have been shown to reduce blood pressure, cholesterol and the risk of developing blood clots. MayoClinic.com recommends fish twice a week and to aim for the best varieties such as mackerel, trout, albacore tuna, salmon and halibut. To keep the calorie content low, cook fish by either grilling, baking or lightly pan frying in canola oil.
Olive Oil
Olive oil can reduce cholesterol levels because it can increase or maintain levels of high density lipoproteins, or good cholesterol, along with reducing LDL. MayoClinic.com says this is because of the antioxidants found in the oil. Try cooking vegetables with it, add it to a marinade or mix it with vinegar as a salad dressing. Be cautious about using too much olive oil; it's high in calories.
