Increased cholesterol, also called hypercholesterolemia, can cause arteries to become blocked, increasing your risk of heart attack and stroke. In some cases, making a few simple adjustments to your diet may lower your total cholesterol and prevent the need for cholesterol medication. Ask your doctor how many of these cholesterol-lowering foods you should include in your diet.
Soluble Fiber
Foods that contain soluble fiber can prevent cholesterol from being absorbed into your bloodstream. Oatmeal, kidney beans, apples, pears, barley, prunes and bananas are some examples of foods containing soluble fiber. Consuming 1.5 cups of cooked oatmeal will provide you with 6 grams of soluble fiber, and eating just 5 to 10 g of soluble fiber each day can lower your cholesterol level.
Omega-3 Fatty Acids
Eating foods rich in omega-3 fatty acids can lower your total cholesterol and promote heart health. Consume fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut, which all contain high levels of omega-3 fatty acids. Eat fish twice each week and use healthy cooking methods to prepare it, such as baking or grilling. If you dislike fish, try other sources of omega-3 fatty acids such as flaxseed, canola oil and fish oil supplements. Although these sources contain less omega-3 fatty acids than fish, you will still benefit from consuming them.
Nuts
Include a handful of nuts in your diet each day to reduce your cholesterol and lower your risk of heart disease. Consume almonds, hazelnuts, pecans, pine nuts, pistachios and walnuts. Make sure to eat varieties that are unsalted and sugar-free, and do not eat more than a handful because nuts are high in calories. Sprinkle a few nuts in your salad, add them to vegetables or eat them as a snack.
Olive Oil
Olive oil contains a strong mix of antioxidants that can aid in lowering your overall cholesterol. In addition, the Food and Drug Administration reports that adding 2 tbsp. of olive oil to your diet each day will also provide heart-healthy benefits. Mix olive oil with vinegar to make a salad dressing, saute foods in it or substitute it for butter when basting meats. To increase the benefits even more, use extra-virgin olive oil, which is less processed and provides increased amounts of antioxidants.
Plant Sterols or Stanols
Sterols and stanols are ingredients found in plants that can prevent cholesterol from being absorbed into your bloodstream. Sterol- or stanol-fortified foods are available in your grocery store and include margarines, orange juice and yogurt. You will need to consume about 2 grams per day to benefit from it, which is equal to 16 oz. of plant-sterol-fortified orange juice.
References
- MayoClinic.com: Cholesterol--Top Five Foods to Lower Your Numbers
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: High Cholesterol
- Cleveland Clinic: How to Lower Your Cholesterol
- National Heart, Lung and Blood Institute: High Blood Cholesterol
- American Heart Association: Lifestyle Changes and Cholesterol
