Total cholesterol is comprised of LDL, which stands for "low-density lipoprotein," and HDL, "high-density lipoprotein." Your LDL cholesterol is considered "bad" cholesterol, and you want to keep its number low. If it is elevated, you are at a greater risk of suffering a heart attack or stroke. To lower your LDL levels, you can make some dietary changes and eat certain beneficial foods.
Fish
Omega-3 fatty acids are a type of polyunsaturated fat that is beneficial to your body. They cannot be produced naturally, but they are important for normal functioning. According to the University of Maryland Medical Center, omega-3 fatty acids can help lower your cholesterol levels. You can find this beneficial fat in cold-water fish like salmon, sardines, herring, mackerel, halibut and tuna. Flaxseed is also high in omega-3s.
Fiber-Rich Foods
Fiber comes in soluble and insoluble forms. They are both important to the body, but soluble fiber can help decrease your cholesterol levels. To get the cholesterol-lowering benefits of soluble fiber, you need to consume a minimum of 10g a day, according to the Cleveland Clinic. You can find it in foods like split peas, oatmeal, oat bran, lentils and barley.
Fortified Foods
Sterols and stanols are substances that form on the cell membranes of plants. Together, they are referred to as "phytosterols." According to the International Food Information Council, foods that are fortified with phytosterols can help block the absorption of LDL cholesterol. You can find phytosterols in fortified foods like orange juice, margarine, cereal, yogurt and bread.
Nuts
Nuts are high in protein and fiber, and they are low in carbohydrates and also have polyunsaturated fats. According to the Mayo Clinic, nuts can help lower your cholesterol levels and help keep your blood vessels healthy and elastic. Almonds, walnuts, pine nuts, pistachios, hazelnuts and pecans are among the nuts best for lowering cholesterol.
Olive Oil
Olives and olive oil are high in monounsaturated fat and antioxidants. According to the Mayo Clinic, monounsaturated fat can help lower your risk of heart disease by reducing the total and LDL cholesterol levels in your blood. The virgin and extra virgin types of olive oil are the most beneficial because they are the least processed. Avocados are another source of monounsaturated fat.
