Reducing cholesterol buildup through dietary changes is one means for decreasing health risks such as cardiovascular disease and blocked arteries. Gradual changes to eliminate high-fat foods or choosing fresh products instead of processed items can lower your low-density lipoprotein (LDL) cholesterol levels significantly, notes MayoClinic.com. Follow a well-balanced, healthy eating plan and consult your physician before making dietary changes to ensure that changes do not negatively affect any specific health conditions you may have.
Vegetables, Fruits and Margarine
Plants contain sterols and stanols, which are significant to heart health because they lower the absorption of cholesterol in your small intestine. The Cleveland Clinic indicates that a diet rich in sterols and stanols can reduce LDL cholesterol levels by up to 15 percent. Plant-based foods like vegetables or fruits naturally contain small quantities of stanols and sterols. Several foods on the market are fortified with these substances as well, including margarine. MayoClinic.com indicates that the amount of sterols needed daily to reduce your cholesterol is at least 2 g, which is equivalent to 16 oz. of orange juice a day.
Oats, Bran and Beans
Soluble fiber reduces your cholesterol by decreasing the absorption of cholesterol in your blood stream. Insoluble fiber is also important to digestive health; however, the American Heart Association indicates this form of fiber has less of an impact on lowering cholesterol levels. As part of a well-balanced diet, eat a combination of foods containing soluble and insoluble fiber for overall health. Soluble fiber is found in foods such as oatmeal, bran cereals and beans. Apples, prunes, strawberries and citrus fruits also contain soluble fiber. MayoClinic.com notes that eating up to 10 g of soluble fiber a day can reduce your LDL cholesterol.
Fish and Nuts
Omega-3 fatty acids are healthy fats required by your body. Fish like salmon, tuna and herring are rich sources of omega-3 and provide a leaner protein alternative to fatty red meats. The University of Maryland Medical Center indicates that following a diet low in saturated fats that includes at least two servings of fish per week, can reduce your cholesterol levels. Walnuts, almonds and pistachios also contain omega-3 fatty acids and help keep your cholesterol level low. Consume a small handful of nuts daily to reduce cholesterol and heart disease risk. Consult your physician before incorporating nuts and fish into your diet in the event of an allergy.
