Your total, or "serum," cholesterol is based off of a ratio of good and bad lipoproteins. Low-density lipoprotein (LDL) is your "bad" cholesterol and you want to keep this number low. High-density lipoprotein (HDL) is your "good" cholesterol and you want to keep this number high. Eating certain foods can help lower your LDL levels and keep them maintained once you get them there.
Olive Oil
Olive oil is a type of monounsaturated fat which is a healthy kind. According to experts at the Mayo Clinic, olive oil has a potent blend of antioxidants that can lower your LDL levels and keep your HDL levels unchanged. You can also get similar benefits just from eating olives by themselves. Olive oil can be added to a salad dressing, you can make marinades with it, or you can use it to saute vegetables.
Oatmeal
Fiber is a substance that comes in the form of soluble and insoluble. Insoluble fiber does not get absorbed in water and soluble does. Oatmeal is a common breakfast food that is high in soluble fiber. According to medical professionals at the Cleveland Clinic, consuming 10 grams of soluble fiber a day is related to a decrease in cholesterol levels. In addition to oatmeal, you can also find soluble fiber in foods like beans, oat bran, barley, prunes, split peas and lentils.
Fish
Fish is high in protein, low in carbs and some forms are high in fat. The high-fat fish are raised in cold waters and they contain a substance called Omega-3 fatty acids. These are healthy fats that the body cannot produce on its own yet they are vital for daily function. According to the Mayo Clinic, fatty fish with Omega-3 fatty acids have cholesterol-lowering benefits. Examples of fish that contain Omega-3s are salmon, mackerel, herring, halibut, tuna, lake trout and sardines. Flax seeds and canola oil are two other foods that also contain Omega-3s.
Nuts
Nuts are high in protein and fiber, they are low in carbs, and they also have polyunsaturated fats. In similar fashion to monounsaturated fats, polyunsaturated are also healthy and they can help with cholesterol reduction. Examples of nuts that have polyunsaturated fat include walnuts, almonds, pecans, hazelnuts, cashews, Brazil nuts and pistachios. If you choose to eat nuts, be aware that they are also high in calories and they can lead to weight gain if you eat high amounts of them.
Fortified Foods
Plant sterols and stanols are naturally occurring substances that are components of the membranes in plants. Together, they are called "phytosterols." According to the International Food Information Council, phytosterols from plants can help lower LDL by blocking its absorption in the body. You can find these in fortified foods at your local grocery store. Examples of them include yogurt, cereal, margarine, milk, bread and juices.
