Your body naturally produces cholesterol, a waxy, fat-like substance. It is also in a variety of foods. Although some cholesterol helps your body to work properly, too much cholesterol may stick to your arteries, narrowing or blocking them, increasing your chance of a heart attack or heart disease. If you want to lower your cholesterol, you can eat certain foods that naturally decrease your cholesterol levels or avoid foods with high cholesterol levels. Depending on your cholesterol levels, you may need to consider other lifestyle changes to help lower your cholesterol, so consult with your doctor before making any dietary changes.
Walnuts and Almonds
Walnuts, almonds, hazelnuts, peanuts and pecans can decrease your blood cholesterol. Because nuts are high in calories, limit yourself to 1 1/2 oz., or one handful, a day, advises MayoClinic.com.
Soluble Fiber
Soluble fiber helps lower your "bad," low-density lipoprotein, cholesterol and can decrease the absorption of cholesterol into your bloodstream . Soluble fiber is in oatmeal, oat bran, kidney beans, apples, pears, barley, prunes and any high-fiber food. Try to consume 5 to 10g soluble fiber per day, advises MayoClinic.com.
Olive Oil
The antioxidants in olive oil help lower your LDL cholesterol leaving your "good," high-density lipoprotein, cholesterol unaffected. Try to add about 2 tbsp. per day to your diet. The American Heart Association suggests using olive oil to pan-fry fish or poultry, to saute vegetables and as a substitute for butter when making stir-fried rice or pancakes and waffles.
Egg Whites and Low-Fat Dairy
Because egg yolks contain cholesterol, substituting egg whites for whole eggs means you still get the protein benefits of eggs without the cholesterol. Try substituting two egg whites for every whole egg, or cholesterol-free egg substitutes, when baking. Also, try to eliminate high-cholesterol foods such as full-fat dairy products, liver and other organ meats.
Decrease Saturated and Trans Fat
Foods containing saturated or trans fat, just like foods with cholesterol, can increase your blood cholesterol. According to the National Cholesterol Education Program, saturated fats have more of an affect than cholesterol-containing foods. Check labels for saturated or trans fat, and avoid foods such as ice cream, fatty meats and fried foods.
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