Reduce your blood cholesterol and your risk for cardiovascular disease by choosing the right foods. In 2010, more than 102 million adults in the United States had high blood cholesterol levels, according to the Centers for Disease Control and Prevention. About 35 million of these had high enough cholesterol to put them at significant risk for developing heart disease. Some foods can help you reduce your cholesterol levels.
Dietary Cholesterol
Over-consumption of fatty and high-cholesterol foods is the primary reason for high serum cholesterol values. The intestines absorb cholesterol from the food we eat. The bloodstream then transports cholesterol to awaiting cells throughout the body. Low-density lipoproteins, or LDL, carry cholesterol from the gut to the awaiting cells. High-density lipoproteins transport excess cholesterol from the bloodstream to the liver, where it is processed and eliminated from the body. Eating certain foods increases or enhances HDL and reduces overall cholesterol levels in the blood.
Soluble Fiber
Foods containing soluble fiber reduce LDL levels in your blood. Oatmeal and barley contain soluble fiber, as do kidney beans. Several fruits provide soluble fiber, including bananas, prunes, pears and apples.
Fish
Cold water fish like mackerel and salmon contain omega-3 fatty acids, which help reduce heart disease. Lake trout, herring, sardines, halibut and Albacore tuna have omega-3 fatty acids. These fish should be baked, steamed or grilled, rather than fried, to avoid adding excess fat and cholesterol. Ground flaxseed and canola oil contain small amounts of omega-3. Ground flaxseed may also lower triglycerides.
Olive Oil
Olive oil reduces LDL without reducing HDL. Extra-virgin olive oil is less processed and provides more antioxidants than regular olive oil. Use olive oil in place of butter when sauteing vegetables or as a dip for bread instead of butter.
Nuts
A handful of nuts each day reduces blood cholesterol. Almonds, hazelnuts, pine nuts, pistachios, peanuts and pecans can help reduce cholesterol when eaten in moderate amounts. Walnuts are rich in polyunsaturated fat which provides additional protection to the heart by keeping blood vessels healthy. Consume a moderate portion of nuts as they can be high in calories.
Sterols
Some manufacturers now add plant sterols or stanols to food and juices. Sterols and stanols lower LDL by blocking the absorption of cholesterol into the intestine. Sterols and stanols can reduce blood cholesterol more than 10 percent, according to MayoClinic.com. Orange juice, tub margarine and yogurt drinks may contain plant sterols.
