Changing your diet to manage high cholesterol levels doesn't mean you have to eliminate all the foods you love. You can substitute some foods for lower-fat versions, and others may just require a few minor tweaks and changes. Learning which foods lower LDL (low-density lipoprotein), or "bad," cholesterol levels and raise HDL (high-density lipoprotein), or "good," cholesterol levels can have a significant impact on keeping your heart health in check.
Soluble Fiber
Soluble fiber reduces the absorption of cholesterol in the intestines and reduces LDL cholesterol. Sources of soluble fiber include oats, kidney beans, apples, pears, psyllium, barley and prunes. The Mayo Clinic recommends eating 10g or more of soluble fiber each day to decrease your LDL cholesterol.
Nuts
Walnuts and almonds, among other nuts, can make a significant difference in blood cholesterol levels as well as keeping blood vessels healthy and elastic. These nuts are high in polyunsaturated fatty acids. The FDA recommends eating about a handful (1.5 oz. or 42.5g) a day of nuts such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts to decrease the risk of heart disease. A handful is sufficient, because nuts are high in calories.
Fish
Fish is low in saturated fat and high in omega-3 fatty acids. Omega-3 fatty acids reduce blood pressure and the risk of blood clots. Eat at least two servings of fish per week to increase your intake of omega-3 fatty acids. You can also get omega-3 fatty acid from ground flaxseed and canola oil. Bake, broil, grill or boil fish instead of eating breaded and fried fish. Shrimp and crayfish are higher in cholesterol than most seafood but lower in total fat and saturated fat than most meat and poultry.
Olive Oil
Olive oil has antioxidants that lower LDL cholesterol but don't affect HDL cholesterol. Extra-virgin olive oil is less processed and contains more antioxidants than light olive oil, which can increase the benefit of lowering LDL cholesterol. The FDA recommends using 2 tbsp., or 23 g, of olive oil per day for heart-healthy benefits. Cook your vegetables in it or add it to marinades.
Plant Sterols
Plant sterols, or phytosterols, work to lower LDL cholesterol. Plant sterols are similar to cholesterol in chemical structure, making them better at reducing cholesterol absorption in the digestive tract. However, the exact details on how plant sterols lower LDL cholesterol are not yet fully understood. Plant sterols can be found in some vegetable oils, nuts, grains, fruits and vegetables.
