Oatmeal, walnuts, salmon, sardines, olive oil and apples are all foods with cholesterol-lowering properties. Add these to your daily diet to reduce "bad" cholesterol, also known as LDL-cholesterol. Individual responses to these foods do vary depending upon your genetic makeup, so consult your physician for individualized guidance in controlling your blood cholesterol.
Oatmeal, Apples, Legumes
Oatmeal, apples and members of the legume family are excellent food sources of soluble fiber, a nutrient responsible for lowering LDL-cholesterol. Add 5 to 10 g of soluble fiber to your daily diet for optimal benefits. For example, try 1 1/2 cups of cooked oatmeal for breakfast to provide 6 grams of fiber. According to the National Heart, Lung and Blood Institute, other excellent food sources of soluble fiber include barley, bananas, lentils, black-eyed peas, blackberries and pears.
Salmon, Mackerel and Other Fatty Fish
Fatty fish such as salmon, halibut, mackerel, sardines and anchovies are excellent sources of another heart-healthy nutrient, omega-3 fatty acid. Omega-3s are thought to reduce blood pressure and blood-clotting tendencies. Eat three 4-oz servings of fatty fish per week in order to reap maximum benefits, advises expert nutritionist Joy Bauer. For non-fish eaters, choose ground flaxseed and canola oil as substitutes.
Walnuts, Almonds and Nuts
Instead of reaching for potato chips or crackers for your next snack, try a handful of nuts. While not low in calories, walnuts, almonds, pistachios and other nuts help to reduce cholesterol levels and improve blood vessel health. Limit portions to avoid excess calorie intake.
Olive Oil
Extra virgin olive oil is also good for lowering blood cholesterol. In fact, it contains the maximum cholesterol-lowering potential when compared to other types of olive oil. "Light" olive oils, being more highly processed, do not contain as many antioxidants. Antioxidants are the nutrients responsible for lowering LDL-cholesterol and raising HDL-cholesterol, also known as "good cholesterol." Higher HDL blood cholesterol levels are associated with a decreased risk for heart disease.
Plant Sterol and Stanols
Plant sterols and stanols are food additives that help reduce blood cholesterol, too. Choose foods such as orange juice, margarine and yogurt drinks that have sterols and stanols added to them. According to MayoClinic.com, two 8-oz. glasses of sterol-containing orange juice provide 2 g of sterols, sufficient to reduce blood cholesterol by 10 percent.
Garlic
Enjoy raw or cooked garlic as part of your daily cholesterol-lowering diet. Garlic contains compounds that help to reduce the amount of cholesterol manufactured by your liver.
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