More than 102 million Americans have high cholesterol, according to 2010 data from the American Heart Association. The main contributor is elevated low-density lipoproteins (LDL) cholesterol, also known as "bad" cholesterol. LDL cholesterol can deposit in your arteries resulting in plaque formation that may interfere with your blood flow. Cholesterol-lowering medications can reduce LDL production, but these drugs can also cause severe side-effects. Changing your diet doesn't lower your cholesterol production as dramatically as drugs, but it also doesn't have the negative side effects.
High Fiber Foods
To lower your LDL cholesterol include high fiber foods into your diet, especially ones containing soluble fiber. Soluble fiber forms a gel that traps cholesterol in the digestive system, and escorts it out of your body. MayoClinic.com states eating 5 to 10 g of soluble fiber a day can reduce your LDL cholesterol. Try including foods such as oatmeal, kidney beans, apples, pears, barley and prunes into your diet. If you eat 1 ½ cups of oatmeal, you will consume 6 g of soluble fiber. Adding a banana to your cereal will add about 4 g of fiber.
Healthy Fats
Not all fat is bad for your health. Omega-3 fatty acids, a polyunsaturated fat, found in fish, canola oil and flaxseed can reduce your blood pressure and risk of developing blood clots. Olive oil, walnuts and avocados are good sources of monounsaturated fats (MUFAs). MUFAs can help improve blood cholesterol levels and decrease your risk of heart disease. In addition, olive oil contains antioxidants that can help lower your bad cholesterol, but leave your HDL, or "good," cholesterol unaffected.
Plant Sterols and Stanols
Sterols and stanols have a structure similar to cholesterol, so they compete with cholesterol for absorption into the small intestine. Therefore, the more sterols or stanols you have in your system, the less cholesterol is absorbed. MayoClinic.com states that adding 2 g of plant sterols a day to you diet can lower your cholesterol by 10 percent. You can find plant sterols in products such as orange juice, granola bars and yogurt drinks.
Foods to Avoid
The National Heart Lung and Blood Institute recommends limiting the amount of saturated fat, trans fat, and cholesterol you consume. Saturated fats are found in meat, dairy-products and some oils; they can raise your total cholesterol. Trans fats are found in margarines and baked-goods. Trans fats not only raise your LDL cholesterol, but also lower your HDL cholesterol, which helps eliminate LDL cholesterol from your bloodstream.
