Cholesterol is a fatty substance found in every cell in the human body. While it is necessary for several vital functions, including hormone production, too much cholesterol can lead to cardiovascular disease and stroke. Fortunately, high blood cholesterol levels are preventable and treatable. Eating a diet that includes foods known to cut cholesterol can help reduce the risk of cardiovascular disease.
High-Fiber Foods
Foods high in soluble fiber help lower blood cholesterol levels by preventing the absorption of cholesterol in the intestines. The American Heart Association recommends eating a minimum of 25g of fiber each day. Soluble fiber is found in barley, oats, brown rice and many fruits and vegetables. Beans are an exceptionally good source of dietary fiber, and adding 1 cup of beans to your daily diet can reduce cholesterol levels by as much as 10 percent.
Fruits And Vegetables
Fruits and vegetables, especially when eaten raw or with the skin still intact, are ideal foods for cutting cholesterol. They are extremely low in saturated and total fat, contain no cholesterol and are rich in fiber, vitamins and minerals. The National Heart, Lung and Blood Institute recommends eating a minimum of three servings of fruits and vegetables every day to lower cholesterol and improve heath.
One fruit, avocado, helps cut cholesterol in two different ways. Avocados are high in monounsaturated fat, a type of fat that may help raise HDL, the "good" cholesterol. Additionally, they contain more beta-sitosterol than other fruits. Beta-sitosterol helps reduce cholesterol absorption from food.
Soy
Soy products are nutritious alternatives to meat and dairy products. In addition to reducing your saturated fat intake, the isoflavones in soy work to reduce levels of LDL, the "bad" cholesterol, in the blood.
Nuts
Nuts help cut cholesterol and improve heart health. Walnuts, cashews, almonds and other nuts contain mono and polyunsaturated fats, magnesium, vitamin E, copper and phytochemicals, all of which are associated with a lower risk of cardiovascular disease. Adding nuts to your daily diet can help lower LDL levels and raise HDL levels.
Cold-Water Fish
Cold-water fish are an excellent source of omega-3 fatty acids and help reduce LDL cholesterol and triglycerides while raising HDL cholesterol levels. The American Heart Association suggests eating at least two servings of cold-water fish, such as salmon, herring, sardines, albacore tuna or mackerel, each week.
