The Best Food for Lowering Cholesterol

Cholesterol is a fatty, waxy substance found in cells. Low-density lipoprotein (LDL) levels, or bad cholesterol, can lead to a buildup of plaque in arteries which increases the chance of heart disease. High-density lipoprotein (HDL), or good cholesterol, carries cholesterol back to liver for removal from the body. If HDL is high, your chance of heart disease is lower. The foods you eat directly impact cholesterol levels. There are foods you can eat to lower cholesterol levels and positively impact your health.

Oatmeal and Bran

• Oatmeal contains soluble fiber that reduces cholesterol absorption in the intestines. Consuming 10 grams or more of soluble fiber daily decreases LDL levels in blood. Soluble fiber is also found in apples, prunes, kidney beans and pears.

Nuts

• Certain nuts are high in polyunsaturated fatty acids that keep blood vessels healthy. Almonds, walnuts, pecans, hazelnuts and pistachios have cholesterol-lowering properties. A handful of nuts daily helps reduce chances of developing heart disease.

Omega-3 Fatty Acids

• There are cholesterol-lowering benefits to eating fatty fish like tuna twice a week. Certain types of fish contain omega-3 fatty acids which also help reduce blood pressure. Other varieties of fatty fish include herring, sardines, salmon and mackerel. If you can't eat fish, omega 3s can be obtained through ground flaxseeds, canola oil and herbal supplements.

Olive Oil

• Two tablespoons of olive oil daily has many heart healthy benefits. You can use it to cook vegetables, or mix it with vinegar as a salad dressing. Extra virgin olive oil contains more antioxidants due to less processing.

Other helpful foods

• Blueberries contain pterostilbene, a property that helps lower cholesterol. Avocados contain good fats that increase HDL cholesterol. Yogurt contains probiotics that prevent cholesterol re-absorption in our blood streams. Black soybeans help to lower LDL levels and reduce the risk of type 2 diabetes.