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What Foods Are Good to Lower Cholesterol?

Cholesterol is a waxy substance that is found in the bloodstream. Cholesterol in the human body is necessary and is used to produce cell membranes and some vital hormones. However, too much cholesterol is harmful because fatty deposits form in the blood vessels, decreasing blood flow to the heart and brain.

  1. Good and Bad Cholesterol

    • Two types of cholesterol can be found in all humans. LDL cholesterol, otherwise known as "bad cholesterol," can combine with other materials to cause plaque, which narrows the arteries. Clots can form and block the narrowed artery, causing a heart attack or stroke. LDL cholesterol is preventable and treatable. Diet, exercise and medication can lower LDL cholesterol. Optimal measure for LDL is less than 100 mg/dL (milligrams per deciliter).

      HDL cholesterol is referred to as "good cholesterol." High levels of HDL decrease the chance of a heart attack, while low levels of HDL increase the chance. HDL carries cholesterol to the liver, theory goes, where it is disposed, and HDL removes excess cholesterol from arterial plaque. Optimal measure for HDL is above 60 mg/dL.

    Fats and Cholesterol

    • A healthy diet is a lifestyle change that can lower LDL cholesterol and raise HDL cholesterol. A person who does not have heart disease should limit daily cholesterol intake to 300 milligrams (mg) daily. A person with heart disease should take in no more than 200 mg daily. Concentrated sources of cholesterol to avoid include organ meats, egg yolks and whole milk products.

      Trans and saturated fats are bad and raise LDL cholesterol. No more than 10 percent of a diet should come from these fats. Monounsaturated fats are better and are found in olive, peanut and canola oils. Eating whole grains, fruits and vegetables will lower cholesterol. Fish are rich in omega-3 fatty acids, which are good for the heart. A person should eat at least 25 grams of dietary fiber daily.

    Recommended Foods

    • Listed below are foods that lower cholesterol.

      • Soluble fiber: oatmeal, oat bran, beans, peas, citrus fruits, rice bran, flax seed and nuts
      • Insoluble fiber: whole wheat, fruit skins, root vegetable skins and seeds
      • Nuts: almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts
      • Fish with high omega-3 fatty acids: salmon, albacore tuna, sardines, mackerel, herring and lake trout
      • Foods fortified with plant sterols

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