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Good Foods to Help Cholesterol

Even for the healthiest individuals, eating foods that help keep cholesterol down is an effective way to lower the risk of a heart attack. Patients who have a family history of heart attacks or high cholesterol or are at risk in any other way should take extra care every day to add foods that help lower and maintain healthy cholesterol levels.

  1. Omega-3 Fatty Acids and Fish

    • While over-the-counter omega-3 and fish oil supplements are available, eating fish directly is much more helpful. By eating fish that is high in omega-3 fatty acids, such as mackerel, lake trout, sardines, albacore tuna, salmon and herring, individuals are not only getting the omega-3 but also the other key nutrients like selenium. Eating two servings of fish every week can help reduce the risk of a heart attack. For people who don't like to eat fish, there are also high levels of omega-3 fatty acids in ground flax seed and canola oil. Mix these ingredients into your everyday cooking as much as possible.

    Nuts

    • Walnuts, which are rich in polyunsaturated fatty acids, help reduce cholesterol levels. Almonds, hazelnuts, peanuts, pecans, pistachios, walnuts and some pine nuts are all beneficial in moderation. The Food and Drug Administration states that individuals that eat one handful (1.5 ounces) of these nuts every single day may reduce their their risk of a heart attack.

    Oats and Oatmeal

    • Oats and oatmeal are high in soluble fiber, which reduces the absorption of cholesterol in the intestines. By reducting cholesterol digestion, the soluble fiber reduces the low-density lipoprotein, also known as LDL, or the bad kind of cholesterol. Mixing oatmeal with fruit, such as bananas, adds fiber, which can be helpful in the reduction of cholesterol absorption.

    Olive Oil

    • Like other healthy cholesterol foods, olive oil contains antioxidants that separate the bad cholesterol (low-density lipoprotein) from the good cholesterol. Two tablespoons of olive oil every day has been recommended by the Food and Drug Administration in order to gain the full healthy-heart benefits of the oil. Olive oil can be added to any regular diet in a wide variety of ways. Sautéing vegetables in olive oil or using it as a base for a salad dressing is an effective way to incorporate olive oil into a daily diet.

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