Cholesterol is a fatty substance that can build up in arteries and cause deposits on blood vessel walls. This buildup, called plaque, can elevate blood pressure, which can create long-term health problems. Pieces of plaque can break off and form blood clots, which can cause strokes. Certain foods can help to lower LDL, or bad, cholesterol levels. Because HDL cholesterol is involved with removing cholesterol from the bloodstream, it is considered the good cholesterol.
Whole Grains
Oatmeal and cereals with whole-grain oats help lower cholesterol levels because of the amount of soluble fiber they contain. Other foods in this group include barley and whole-grain breads, such as whole-grain wheat bread.
Beans
Beans have high amounts of soluble fiber and help people feel full longer after a meal. Examples of beans include navy beans, kidney beans, pinto beans, black-eyed peas, lentils and garbanzos.
Vegetables
Vegetables that help lower cholesterol levels include eggplant, okra, carrots, sweet potatoes and dark-green vegetables, such as broccoli and spinach.
Nuts
Nuts are also sources of protein in the diet. Nuts that lower cholesterol levels include walnuts and almonds. Peanuts, which are actually legumes, also help lower cholesterol levels.
Fruits
Fruits, such as apples, grapes and strawberries, help lower cholesterol levels. Citrus fruits are included in this group. Examples include oranges and grapefruits.
Oils
Your choice of cooking oil can lower cholesterol levels. Vegetable oils that are liquid at room temperature, such as canola and sunflower oil, are examples. These vegetable oils should be used instead of lard, butter or shortening.
Soy
Foods that contain soy are healthy choices for lowering cholesterol levels. Foods in this group include tofu and soy milk.
Fish
Fish, especially fatty fish, helps lower cholesterol levels. Examples include tuna, salmon, trout and herring.
