Although cholesterol gets a bad rap, it is necessary for nervous system function, hormone production and the manufacture of bile acids. Low density lipoprotein, or LDL, cholesterol is referred to as bad cholesterol, since in excess can be deposited as plaque inside artery walls and decrease blood and oxygen blood flow to the heart. This in turn increases the risk for cardiovascular disease. Research indicates that fixing your diet might help lower cholesterol levels.
Step 1
Increase your intake of whole grain foods. Researchers from the University of Teesside reviewed the clinical studies regarding the relationship between whole grain food consumption and risk of coronary heart disease. They concluded that whole grain foods are associated with lowering total and LDL cholesterol levels, thereby reducing the risk for coronary heart disease, according to the Science Daily website. Whole grain foods include oatmeal, whole grain cereals, brown rice and whole grain bread.
Step 2
Drink oolong tea. Scientists from the Aichi Medical University in Japan investigated the impact of oolong tea consumption on overall health in healthy women and men. For one month, subjects consumed a balanced diet with or without one liter of oolong tea per day. At the end of the study, researchers discovered that the oolong tea group experienced decreases in total and LDL cholesterol levels compared to those without oolong tea, according to the Nutra-Ingredients website.
Step 3
Avoid regular and decaffeinated coffee. In research reported in the June 2007 issue of the journal "Molecular Endocrinology," scientists from the Baylor College of Medicine examined the effects of coffee consumption on cholesterol levels. They discovered that regular and decaffeinated coffee contains the compound cafestol, which hijacks a receptor in the liver that regulates cholesterol levels. This in turn keeps cholesterol levels elevated. Although these findings are promising, further research is needed, according to researchers.
