Cholesterol is found in fats and plays an important role in the body by producing cell membranes. There are two types of cholesterol. Low density lipoprotein, or LDL, is commonly referred to as "bad cholesterol." High density lipoprotein, or HDL, is often called "good cholesterol."
Function
Cholesterol is found naturally in your body and also comes from the foods you eat. According to the American Heart Association, about 75 percent of cholesterol is already found in the body and 25 percent comes from the foods you eat. Too much LDL cholesterol in the body can build into a thick substance that interferes with the healthy functioning of the body and arteries. High levels of LDL cholesterol can lead to heart problems, high blood pressure and even diabetes. However, HDL cholesterol promotes health and can protect the body against LDL cholesterol.
Fish
Fish is a prime source of HDL cholesterol. Salmon, tuna, halibut and cod all contain polyunsaturated fat, a healthy fat that can lower your HDL to LDL ratio in the body. According to the American Heart Association, HDL cholesterol levels should be between 50 and 60 for women and 40 and 50 for men. Healthy LDL cholesterol levels would be between 100 and 129 mg. Consuming more HDL cholesterol will lower your LDL cholesterol levels. Choose to steam or bake the fish you prepare. Frying your fish will add more calories and possibly unhealthy fats to your meal.
Fiber
Oatmeal and other high fiber foods can reduce your cholesterol count, according to the Mayo Clinic. High fiber foods like oatmeal, beans and barley all contain soluble fiber, which can reduce the absorption of cholesterol in your bloodstream. About five to ten grams of soluble fiber a day can help to reduce your cholesterol levels. Eating a piece of fruit yields about 4 g of soluble fiber.
Nuts
Walnuts and almonds can also lower your cholesterol because they contain polyunsaturated fats. Eating about a handful of nuts a day will help to promote overall health. Choose to eat unsalted nuts and nuts that are not coated in sugar or oil. Raw walnuts and almonds will give you the highest nutrient value.
