Cholesterol is a naturally occurring substance in the body that is used to form cells and release hormones. It is based on a ratio of good to bad cholesterol. The bad kind is LDL, which stands for low-density lipoprotein, and the good kind is called HDL, which stands for high-density lipoprotein. When your LDL levels become elevated, plaque can form in your arteries and increase your chances of suffering a heart attack. To lower your LDL, there are several foods that can be eaten.
Fiber
Fiber is a substance that cannot get broken down in your digestive tract. It comes in the form of insoluble, which does not get absorbed in water, and soluble, which does get absorbed in water. According to the Mayo Clinic, 10 g of soluble fiber a day can help lower your LDL levels and block the absorption of cholesterol in your intestines. You can find soluble fiber in foods like pears, apples, prunes, oat bran, oatmeal, kidney beans, barley and psyllium.
Nuts
Nuts are high in protein, fiber and calories, and they also have polyunsaturated fats, which are healthy fats that can help lower your cholesterol levels. They can be used as snacks or you can chop them up and mix them in with oatmeal or salads. Examples of different nuts are almonds, walnuts, pistachios, hazelnuts, pine nuts and pecans.
Olive Oil
Olive oil is a type of monounsaturated fat, which in similar fashion to polyunsaturated fat is a beneficial fat. According to the Mayo Clinic, olive oil contains a potent blend of antioxidants that can lower your LDL levels and leave your HDL levels unchanged. You can use olive oil in salad dressing or marinades or you can saute vegetables in it.
Other Oils
Omega-6 fatty acids are types of polyunsaturated fats that the body cannot produce on its own, but they are essential for proper functioning. According to the Harvard School of Public Health, omega-6 fatty acids lower LDL cholesterol and reduce inflammation, and they are protective against heart disease. You can find these in soybean, cottonseed, corn and safflower oils.
Fortified Foods
Sterols and stanols are naturally occurring substances that are found in the cell membranes of plants. According to the Cleveland Clinic, regular intake of foods fortified with sterols and stanols can help lower blood levels of LDL cholesterol. You can find these substances in fortified foods like yogurt, margarine, cereal, granola bars and orange juice.
