Foods to Eat to Help Lower Cholesterol

Diet plays a major role in lowering and maintaining proper cholesterol levels. If you just recently discovered that your cholesterol levels are a bit high, you can get them under control before the condition becomes severe. Adjusting your diet may help you avoid daily cholesterol lowering medications or, if you are already taking medication, it can help improve the effectiveness of the treatment.

What to Eat

• Your first step should be to include a food in your daily diet that is high in soluble fiber. Oat bran and oatmeal contain the highest amounts of soluble fiber and are known for their cholesterol-lowering effects. Try to include a bowl of oatmeal, oat bran or high-fiber cold cereal into your diet every day.

  Other high fiber alternatives to oats are kidney beans, pears, prunes and apples. You should aim to consume at least 35 g of fiber every day and 10 g of your fiber-count should include the soluble variety. Fish is beneficial in reducing cholesterol due its high omega-3 fatty acid content. The fish that contain the highest levels of omega-3 fatty acids are salmon, tuna, trout and sardines. Try to include servings of those particular fish at least twice a week. If you do not eat fish then try adding flax seed to your oatmeal for an added omega-3 benefit.

  Vegetables are also an important part of a low-cholesterol diet so make sure you are getting at least four or five servings of fresh vegetables every day. Kale, brussel sprouts, cauliflower, spinach and broccoli are particularly good foods for lowering cholesterol. Walnuts, almonds and pecans are good for lowering cholesterol if you eat them in moderation. Try having a small handful of nuts as an afternoon snack once or twice a week.

  When cooking, always try to use olive oil as it contains a potent formula of antioxidants for lowering cholesterol. Soybean products are also beneficial in lowering cholesterol so try to substitute one of your milk servings with soy milk or soy yogurt. You can also add soy nuts as a salad topping.

What to Avoid

• If you are attempting to lower your cholesterol your main focus should be to eliminate saturated and trans fats from your diet, as foods containing them actually raise cholesterol levels. Saturated fats are found in high quantities in most oils, pork and beef products, and full-fat dairy products--such as evaporated milk, ice cream, butter, cheese and whipped cream. Try to consume these products in moderation or opt for a lower-fat version. Trans fats are commonly found in pre-packaged foods, such as cookies and crackers, and trans fat is also common in cooking oils at most fast-food restaurants. If you are dining out be sure to request the nutrition information before making your food selections.