A diet to lower cholesterol includes eating foods that help reduce low-density lipoprotein, or LDL, cholesterol and raise levels of high-density lipoprotein, or HDL, cholesterol. Excess LDL cholesterol in the bloodstream can form plaques on the artery walls that decrease blood flow to the heart, leading to heart disease, the National Heart, Lung and Blood Institute explains. HDL cholesterol acts as a collector of excess cholesterol in the arteries. It brings the cholesterol to the liver, which disposes it as waste.
Saturated and Trans Fats
Saturated fat raises your LDL cholesterol. You need to limit the amount of saturated fat in your diet. Because saturated fats are part of many foods, the Harvard School of Public Health recommends an intake of seven percent or less of your total calories from saturated fat. Some healthy protein foods contain saturated fat. Eat lean meat and poultry without fatty skin or substitute those products with fish, which usually has less saturated fat than meat and poultry. Consume low-fat or fat-free dairy products to reduce fat intake. Choose egg whites or egg substitutes to lower cholesterol intake. Trans fat, made from hydrogenated oils to keep foods fresh, can be found in many processed foods and fried foods in restaurants. Trans fat raises LDL cholesterol and lowers protective HDL. Eliminating trans fat from your diet significantly improves your cholesterol levels.
Healthy Fats
Add monounsaturated and polyunsaturated fats to your diet as much as possible. These healthy unsaturated fats lower LDL and increase HDL levels, according to a study of 60 controlled trials involving the effects of diets and reported in the May 2003 issue of the "American Journal of Clinical Nutrition." Use olive, canola and peanut oils, rich in monounsaturated fats when cooking and preparing foods instead of fatty butter. Avocados, almonds, hazelnuts and pecans also contain monounsaturated fats. Fish containing omega-3 fatty acids, which are polyunsaturated fats, include tuna, salmon, mackerel, herring and halibut. Walnuts and flaxseeds have polyunsaturated fats.
Add Fruits and Vegetables
Fruits and vegetables have high-fiber content to help lower cholesterol, the Mayo Clinic notes. Choose fresh, steamed, frozen or low-sodium vegetables. Avoid creamy, fried or breaded vegetables. Have fresh, frozen or canned fruit without added sugar. Fruits make healthy sweet substitutes for snacks. If you must have sugary snacks, stick to low-fat or fat-free products. Avoid processed snacks containing trans fat.
Choose Whole Grains
Whole grains also contain high-fiber content to help reduce cholesterol levels and provide heart health. Whole grains retain more nutrients and fiber than refined grains, which go through a milling process. Enjoy 100 percent whole wheat or whole grain bread, whole-wheat flour, high-fiber cereal, whole-grain pasta, oatmeal, brown rice, barley or ground flaxseed.
