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Foods to Lower Blood Cholesterol

Diet and hereditary factors are the two biggest contributors to high cholesterol. If you currently have high cholesterol or think you may be at risk, try incorporating the following foods into your diet. Research proves all of these foods can help lower cholesterol.

  1. Foods High in Soluble Fiber

    • According to the Minneapolis Heart Association Institute, regular consumption of soluble fiber lowers cholesterol. Fiber comes in two forms--soluble and insoluble. Soluble fiber forms a gel-like substance when mixed with water. Because of this, it absorbs cholesterol and passes it through the body as waste. Insoluble fiber does not have this capability. Therefore if you're trying to lower cholesterol, it's important to distinguish between soluble and insoluble fiber. Oats have one of the highest levels of soluble fiber of any food. Yet, instant oatmeal is higher in insoluble fiber, which enables it to be prepared faster. Other foods containing high levels of soluble fiber include prunes, plums, broccoli and beans.

    Blueberries

    • According to a study conducted by Agnes Rimando, a chemist for the United States Departure of Agriculture, blueberries can lower cholesterol. The study attributed the cholesterol-lowering properties to a compound called pterostilbene found in blueberry skins. The preliminary test was conducted on hamsters, but researchers believe it will have the same effect on humans.

    Foods High in Unsaturated Fats

    • There are two types of unsaturated fats--polyunsaturated and monounsaturated. Foods high in polyunsaturated fats include fish, avocados and nuts. Olive oil and soy products are high in monounsaturated fat. According to the American Heart Association, both types of unsaturated fat lower cholesterol. The association also recommends that fats make up no more than 25 to 35 percent of your total caloric intake. Because saturated and trans fats actually raise cholesterol, the majority of your total fat intake should come from unsaturated fats.

    Plant Sterols

    • According to another study conducted by the USDA and led by chemist, Joseph T. Judd, plant sterols can also help lower cholesterol. Plant sterols are found naturally in soybeans. According to the study, cholesterol reduction among participants almost doubled when the group was fed just 2.2 grams of plant sterols per day over a three-week period. Because of this research, plant sterols are beginning to be fortified into traditional foods and beverages.

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