Cholesterol is produced within the human body and obtained from food sources. An excessive amount of cholesterol in your bloodstream can clog your arteries and increase your risk of heart disease. Along with exercise and medicine, a change in dietary habits can go a long way to prevent too much cholesterol buildup.
Fiber
Foods rich in fiber can help clean out cholesterol and fat deposits from your bloodstream. Multi grain breads, wheat pasta and oatmeal are all whole grain sources of fiber. Fresh fruits and vegetables are also rich sources of fiber. Apples, pears, blueberries and strawberries are some of the best. According to the Mayo Clinic, you should consume 5 to 10 grams of soluble fiber daily.
Heart Healthy Oils
Healthy oils like vegetable and olive oil are liquid at room temperature, contain antioxidants and help lower cholesterol levels. On the flip side, hydrogenated oils like coconut and shortening, can have the opposite effect by increasing cholesterol levels. Try using vegetable and olive oils in lieu of butter when you saute vegetables and bake and use them to baste meats or as a dip for breads and raw vegetables.
Omega 3 Fats
The American Heart Association suggests a minimum of two servings of fish per week, since they are rich sources of Omega 3 fats(see references 3). These fats help decrease overall cholesterol and blood triglycerides. It is also a good source of protein like red meats, however it does not have the cholesterol and saturated fat content they have. Herring, trout, salmon, mackerel and flounder are all great sources of Omega 3 fats.
Nuts
Harvard Health Publications report that nuts contain plenty of nutrients that protect your heart and help lower your LDL cholesterol by up to 5 percent. They recommend 2 ounces per day to reap a cholesterol lowering benefit. Walnuts, almonds, peanuts, pistachios, cashews and macadamia nuts are good varieties to consume daily.
