Lowering your cholesterol level through diet involves two approaches. You should avoid eating foods that are known to increase cholesterol like those that contain saturated fats and trans fats. In addition, you should increase your consumption of foods that lower cholesterol, such as those rich in soluble fiber or monounsaturated fat.
Fruits and Vegetables
Fruits and vegetables lower cholesterol by being a healthy substitute for snacks or side dishes that contain saturated fat. Fruits and vegetables contain soluble fiber that binds with cholesterol in the digestive system, thereby keeping it from entering the bloodstream. Good choices are bananas, strawberries, eggplant and okra. Oranges, grapefruit, grapes and apples contain pectin, an LDL lowering soluble fiber. Eat whole fruits rather than juice which has had the fiber removed. Iowa State University (ISU) recommends eating five servings of fruits and vegetables every day and including varieties high in Vitamin C and E like peppers, cantaloupe, papaya, broccoli and Brussels sprouts. ISU also advises the addition of cooked or raw garlic to the diet as it lowers the production of cholesterol in the liver.
Legumes and Nuts
According to Harvard University, walnuts, almonds and peanuts are heart healthy foods and eating 2 oz. of nuts daily may lower LDL levels by 5 percent. Beans are a good source of soluble fiber and should be eaten at least three times per week. Eating soybeans and products made from them like soymilk and tofu may help lower cholesterol.
Sterols and Stanols
According to Harvard, 2 grams of plant sterols daily can reduce LDL by around 10 percent. Sterols and stanols are extracted from plants and added to food products like margarine and orange juice. These are marketed as cholesterol lowering foods.
Fish
Replacing meat with fish a few times a week and can help to cut down on the amount of saturated fat you consume. Fish lowers cholesterol because it is rich in Omega-3 fatty acids that help to lower LDL.
Wine
According to Iowa State University, drinking wine or beer in moderation can help lower cholesterol levels. Drinking to excess however, is not effective.
Whole Grains
Whole grain foods contain soluble fiber and help lower cholesterol levels. These include oats, oat bran, barley, whole wheat and rice bran. You should buy only whole grain bread, bagels and crackers. Also, buy boxed cereal that contains at least 5 grams of fiber per serving.
Monounsaturated Fats
Iowa State University recommends eating foods rich in monounsaturated fats that are known to reduce cholesterol levels. These includes foods like avocados, olive oil, salmon and nuts.
