Food to Reduce Cholesterol

Having high amounts of bad cholesterol or low-density lipoproteins (LDL) in your system can raise your blood pressure, harden your arteries and put you at a high risk or heart disease. Luckily, eating certain foods can lower your cholesterol and your risk for serious complications.

Fish & Poultry

• Meat contains saturated fat, which increases your cholesterol. However, leaner meat, such as poultry and fish, do not contain as much saturated fat. Fish also has omega-3 fatty acids that are integral in promoting heart health.

Nuts

• Eating a handful of nuts every day, especially walnuts, have been proven to reduce cholesterol. According to the Mayo Clinic, walnuts keep your blood vessels healthy and elastic.

Whole Grains

• Avoid eating refined flour, or white flour. Always choose whole-grain or wheat bread, and eat plenty of oatmeal. According to the American Heart Organization, oatmeal contains soluble fiber that reduces your cholesterol and your risk for diabetes and colon cancer.

Vegetables and Fruit

• Eating raw vegetables and fresh fruit lowers your cholesterol as well. By preparing your meals with vegetables and fruit, you are getting a full dose of nutrition instead of trans fat from packaged dinners. Always leave the skins on when cooking or eating fruits and vegetables, as the skins contains high amount of dietary fiber.

Olive Oil

• Never cook with butter. Always use olive oil to cook. According to the Mayo Clinic, olive oil contains a large amount of antioxidants that are vital in reducing cholesterol.