Certain foods can help lower cholesterol levels. Some interfere with the absorption of cholesterol from food you eat, while others slow down the production of cholesterol by the body. To lower your cholesterol level, include some of these foods in your daily diets.
Foods Containing Plant Sterols
Plant sterols and stanols are substances that block the absorption of cholesterol and are found in plant foods such as soybeans, corn, sesame seeds and English walnuts, according to The George Mateljan Foundation. Companies extract the sterols and stanols and add them to other processed foods. Examples of these fortified foods include orange juice, yogurt and margarine, according to MayoClinic.com. Sterols can also be found in other fortified foods such as milk, breakfast cereals, peanut butter and cooking oils, according to the Cooper University Hospital website. When looking for fortified foods, check the label -- often the product will be called a heart-wise product and the information about sterols or stenols will be included on the label.
Fatty Fish
Foods that contain significant amounts of omega-3 fatty acids can be used to help lower cholesterol levels. The American Heart Association and other groups recommend that you eat two servings of fatty fish every week. These include mackerel, salmon, sardines, and halibut. If you don't eat fish, you can take a fish oil supplement of up to 3 g each day or eat omega-3 enriched eggs to get these fatty acids into your diet, according to the Cooper University Hospital website. Consult with your physician or a dietitian to find out how much omega-3 you personally need.
Nuts
Many types of nuts can help lower cholesterol levels because they contain high levels of monounsaturated fats, according to The George Mateljan Foundation. These fats decrease the breakdown of LDL cholesterol and lower cholesterol levels. LDL, or low density lipoprotein cholesterol, is considered the bad form of cholesterol and can collect on the walls of arteries and create blockages. Almonds, cashews, peanuts and walnuts contain higher levels of monounsaturated fats. Eating 1.5 oz. of these nuts offers benefits; however, these nuts are high in calories so be careful about how many you eat.
Soluble Fiber
Fiber is indigestible by the human body but can provide multiple health benefits. Soluble fiber is a type of fiber that turns into a gel during digestion when mixed with water. This fiber can reduce the amount of cholesterol absorbed by the body and increase the removal of bile, according to The George Mateljan Foundation. Bile attaches to the soluble fiber as it leaves the body, so the body must use excess cholesterol already in the body to create new bile. Soluble fiber can also decrease the activity of an enzyme -- called HMG Co-A reductase -- that helps with the production of cholesterol in the body. Foods that contain soluble fiber include oatmeal, kidney beans, peas, barley, Brussel spouts, apple, pears and prunes, according to the Cooper University Hospital website. Consuming five to 10 g of soluble fiber a day is the recommended amount.
Olive Oil
Like nuts, olive oil is a good source of monounsaturated fats. Substitute olive oil, or another oil high in monounsaturated fats like sunflower oil, for saturated fats like butter, lard, cream and cheese to slow down the progression of heart disease. The FDA suggests using 2 tbsp. of olive oil per day to decrease heart disease risk.
References
- Mayo Clinic: Cholesterol: Top 5 Foods to Lower Your Numbers
- Cooper University Hospital: Reduce Your Risk of Heart Disease with Cholesterol-Lowering Foods
- The George Mateljan Foundation: Elevated Cholesterol 3: What Foods and Nutrients are Good for Healthy Cholesterol Levels?
- American Heart Association: Fish and Omega-3 Fatty Acids
- Purdue Research Foundation: Omega-3 Learning: Omega-3 Enriched Eggs
