An increased cholesterol level is cause for concern and can put you at risk for heart disease and stroke. Your cholesterol is made of different types. HDL cholesterol, also called "good" cholesterol or high-density lipoprotein, and LDL cholesterol, called "bad" cholesterol or low-density lipoprotein. LDL cholesterol is the portion of your cholesterol that sticks to artery walls causing heart disease or stroke. HDL cholesterol is the portion that transports bad cholesterol to the liver for disposal. Consuming certain foods can help you improve your cholesterol. Ask your doctor how much of these cholesterol-lowering foods you should include in your diet.
Soluble Fiber
Eat foods that are high in soluble fiber, such as oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, pears, prunes and apple pulp. The regular addition of these foods to a diet low in saturated fat, trans fat and cholesterol will further reduce LDL levels.
Omega-3 Fatty Acids
Foods that are high in omega-3 fatty acids can lower your overall cholesterol by increasing your HDL levels. Eat fatty fish twice each week, such as mackerel, lake trout, herring, sardines, halibut, albacore tuna and salmon. If you do not like fish, talk to your doctor about taking omega-3 fish oil supplements.
Nuts
Eat nuts to lower your cholesterol and promote healthy blood vessels. Consume almonds, hazelnuts, peanuts, pecans, walnuts, pine nuts and pistachios. Eat a handful each day and do not eat varieties that contain sugar or salt.
Olive Oil
Lower your LDL cholesterol by adding 2 tbsp. of olive oil to your diet each day. Mix it with vinegar to make a salad dressing or use it in cooking. To increase the cholesterol-lowering benefits of olive oil, choose extra-virgin olive oil, which is less processed. Since olive oil is high in calories, do not consume more than 2 tbsp. each day.
Plant Sterols or Stanols
Foods that contain plant sterols or stanols can keep you from absorbing cholesterol. Look in your grocery store for margarine, orange juice and yogurt that are sterol or stanol-fortified. The use of these products can reduce your LDL cholesterol level by 10 percent or more.
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-What Is
- American Heart Association: Whole Grains and Fiber
