Elevated cholesterol levels are a serious public health threat, the American Heart Association reports. More than one-third of all American adults have cholesterol levels above 200mg/dl -- a level that's considered borderline high-risk by the AHA. Further, 36 million adults have cholesterol above 240mg/dl -- what the AHA calls high-risk cholesterol levels.
High cholesterol levels are closely tied to risk of heart disease, the leading cause of death in the United States.
Olive Oil
If you replace the fats and oils you use while cooking with low-carb olive oil, you can expect a significant reduction in cholesterol levels, according to the Mayo Clinic. Importantly, the reduction in cholesterol you see from olive oil doesn't impact HDL cholesterol, commonly known as good cholesterol.
When choosing olive oil, opt for the extra-virgin variety. In addition to cholesterol combating monounsaturated fats, extra-virgin olive oil contains high levels of antioxidants that protect the heart.
Plant Stenol Margarine
Plant stenols are cholesterol-lowering compounds added to certain foods to help those with high cholesterol, the Mayo Clinic reports. While plant stenol-fortified orange juice and yogurt are effective, they tend to be higher in carbs than margarine.
Eating two grams of plant stenols per day is enough to reduce bad LDL cholesterol by 10 percent, the Mayo Clinic says. Plant stenol-fortified margarine can be spread on low-carb bread and over grilled vegetables, and can be used for baking.
Pinto Beans
When it comes to cholesterol reduction, pinto beans may not get the same amount of attention that oatmeal does. However, they contain the same cholesterol-lowering soluble fiber found in oatmeal. A single cup of pinto beans contains over five grams of soluble fiber -- nearly double that of oatmeal. Pinto beans are also rich in heart-healthy vitamins and minerals like folic acid and magnesium. Even better, pinto beans are lower in carbs than oats.
Pinto beans can be eaten as part of chili, soups, stews and salads. Because canned pinto beans are high in sodium, fresh pinto beans are preferable.
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