Every single cell in your body contains cholesterol. Your body needs it for cellular health and to produce certain hormones. If your cholesterol gets too high, fatty deposits can build up in your blood vessels, eventually making it tough for a sufficient supply of blood to move through your arteries. Since this may prevent your heart form getting an adequate amount of oxygen, you are placed at a higher risk of heart disease. In some cases, medications are prescribed for high cholesterol. Cholesterol is a largely preventable condition that can often be controlled through regular exercise and a healthy diet that contains a number of cholesterol lowering food items.
Omega 3 Fatty Acids
Omega-3 fatty acids abundantly found in fish have cholesterol-lowering benefits. The fish with the highest levels of Omega 3's are salmon, albacore tuna, herring, sardines and lake trout. Fish must be grilled or baked to preserve its omega 3 properties. Omega 3's can also be derived from canola oil or ground flaxseed. At least two servings of fish per week is generally recommended.
Soluble Fibers
Foods that contain soluble fiber also lower cholesterol. Soluble fiber appears to work by reducing the absorption of cholesterol in your intestines. Soluble fiber is found in oatmeal, barley, apples, pears, prunes and kidney beans. A minimum of 10 grams of soluble fiber per day lowers both your LDL "bad" cholesterol and total cholesterol levels.
Polyunsaturated Fatty Acids
Walnuts and almonds are high in polyunsaturated fatty acids that not only help reduce blood cholesterol, but work to maintain the health and elasticity of blood vessels. The Food and Drug Administration (FDA) suggest eating a handful of these or other nuts such as peanuts and hazelnuts each day.
Olive Oil
The FDA recommends getting at least 2 tablespoons of antioxidant-rich olive oil in your diet each day. Olive oil not only reduces your LDL cholesterol, it has no impact on your HDL or "good" cholesterol numbers. Olive oil can be used in a salad dressing by mixing it with vinegar or in place of butter when basting meat.
Sterol Fortified Foods
Foods that have been fortified with sterols or stanols obstruct the absorption of cholesterol. Sterols are waxy, insoluble substances derived from plants or animals. According to the Mayo Clinic, orange juice, yogurt drinks and margarine fortified with plant steroids can lower "bad" cholesterol by at least 10 percent.
Dietary Restrictions
According to the National Institute of Health (NIH), if you are trying to lower your cholesterol, you should restrict your fat intake to 25 to 35 percent of your daily caloric intake. In addition, trans fats, which are typically found in prepackaged baked goods and margarines, should be avoided since they increase your LDL cholesterol while reducing your HDL levels.
