Cholesterol is a fatty substance that flows through the bloodstream and is produced in the liver. When cholesterol is under control, it is beneficial to hormone release and cell production. But when it becomes elevated, it can lead to the development of plaque on the arterial walls and your risk for heart disease can go up. Prescription medications are often a treatment to keep cholesterol levels under control, but they often come with side effects. If you want to take an alternative approach, you can look to natural foods to control your cholesterol.
Step 1
Prepare a bowl of oatmeal for breakfast. Oatmeal contains soluble fiber, which according to the Mayo Clinic, helps reduce the absorption of cholesterol in your intestines. Mix it up with copped bananas which are also high in soluble fiber. Apples, pears, prunes, beans and barley are other sources of soluble fiber. Include these foods with your side dishes and snacks.
Step 2
Consume foods that are high in omega-3 fatty acids. Omega-3s are heart-healthy unsaturated fats. According to the University of Maryland Medical Center, foods that are high in omega-3s can help reduce total cholesterol and triglyceride levels. Salmon, halibut, mackerel, tuna and herring are all good sources of this fat. You can also get omega-3s from walnuts. Prepare fish for dinner two nights a week and add have half a handful of walnuts with an apple for a snack.
Step 3
Spread margarine over your bread that is enriched with phytosterols. Phytosterols are a combination of plant sterols and stanols. According to the National Heart, Lung and Blood Institute, foods that contain plant sterol and stanol esters like margarine can help lower cholesterol. Look for specially labeled products in your local grocery store that are fortified.
Step 4
Mix up some olive oil and seasonings to make a dressing for your salads. Olive oil is high in antioxidants and monounsaturated fat. According to the FDA, limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. In addition to using it for your salads, you can also use it cook with and to dip vegetables in.
Step 5
Eat meals every two to three hours throughout the day. According to the Cleveland Clinic, eating more frequently can help lower your cholesterol levels. A spinach salad with chopped up nuts, olive oil dressing and whole wheat crackers is a meal example.
