High-density lipoproteins, or HDL, are considered the good or healthy types of cholesterol because they prevent fat-like waxy substances from building up in the walls of your arteries. Low-density lipoproteins, or LDL, are considered bad or unhealthy forms of cholesterol because they encourage the accumulation of these fatty substances in the arteries of heart. LDL cholesterol can block blood flow to the heart. High LDL cholesterol levels can eventually increase your risk of heart disease, heart attacks and strokes, according to the National Heart, Lung, and Blood Institute. A healthy diet along with regular exercise can help you control your cholesterol levels.
Oatmeal
If you have high cholesterol, you can safely eat oatmeal. Oatmeal contains soluble fiber, which reduces your LDL levels, according to the MayoClinic.com. Soluble fiber can also be found in oat bran, oatmeal, some cold cereals, kidney beans, bananas, apples, pears, barley and prunes. Consuming at least 5 to 10 g of soluble fiber a day can help you reduce the amount of cholesterol absorbed into your bloodstream. Adding bananas to 1-1/2 cups of cooked oatmeal can provide your body with 10 g of fiber.
Salmon
Salmon can be beneficial for people with high cholesterol because it is rich in omega-3 fatty acids. Omega-3 fatty acids can help reduce high blood pressure and decrease your risk of blood clot formation. If you have a history of heart attacks, fish oil or omega-3 fatty acids can reduce your risk of sudden death. Additional fish that are high in omega-3 fatty acids are mackerel, lake trout, herring, sardines, albacore tuna and halibut. Eating at least two servings of fish a week can help you lower your LDL cholesterol levels and keep your heart healthy. To avoid consuming unhealthy fats, you should bake or grill the fish. If you do not like eating fish, you can get small amounts of omega-3 fatty acids from ground flaxseed or canola oil.
Walnuts
If you have high cholesterol, you can eat walnuts, according to the website Health Castle. Walnuts contain large amounts of polyunsaturated fatty acids, which help keep your blood vessels healthy. Other nuts safe for consumption if you have high cholesterol are almonds, hazelnuts, peanuts, pecans, some pine nuts and pistachio nuts. Eating about a handful of nuts daily can help you lower your LDL levels and reduce your risk of heart disease. It is important to avoid nuts coated in sugar or salt because they can cause weight gain.
Olive Oil
Olive oil contains a combination of antioxidants that can lower your LDL cholesterol levels, but leave your healthy high-density lipoprotein or HDL cholesterol levels intact, according to the MayoClinic.com. Incorporating 2 tbsp. of olive oil to your daily diet can help keep your heart healthy. Olive oil can be used to saute vegetables, added to a marinade, used as a substitute for butter or mixed with vinegar and used as a salad dressing. Try extra-virgin olive oil because it contains more heart-healthy antioxidants the regular olive oil.
Orange Juice
If you have high cholesterol, drinking orange juice can help lower your LDL cholesterol levels. Orange juice contains fortified sterols or stanols, substances found in plants. Sterols keep the heart healthy by blocking the absorption of LDL cholesterol. Other foods that contain sterols are margarine, yogurt drinks and some salad dressings. According to the MayoClinic.com, fortified orange juice, margarine and yogurt drinks can help reduce your LDL cholesterol by more than 10 percent. Drinking 16 oz. of fortified orange juice daily can help reduce your LDL cholesterol and keep your heart functioning optimally.
