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What Foods Do You Eat to Lower Cholesterol?

Lowering your cholesterol can be done by eating a heart-healthy diet rich in soluble fiber, as set forth by the American Heart Association. Emphasizing certain foods known for their cholesterol-lowering properties will help you obtain faster results. You will also lower your cholesterol by eliminating, or severely restricting, saturated and trans fats from your diet.

  1. Soluble Fiber

    • Eat foods rich in soluble fiber. According to the American Heart Association, foods rich in soluble fiber help decrease your "bad" cholesterol known as LDL (low-density lipoprotein). Soluble fiber also increases your "good" cholesterol known as HDL (high-density lipoprotein). The Mayo Clinic states that 10 or more grams of soluble fiber daily will decrease both your total and LDL cholesterol. This form of fiber also reduces the absorption of cholesterol in your intestines. Soluble fiber-rich foods include whole grains such as oats, barley, whole wheat, brown rice and other lesser-known grains such as quinoa, millet and triticale; legumes including kidney beans, black beans, garbanzo beans and lentils; plus a variety of fruits and vegetables.

      Oatmeal, oat bran and barley are particularly helpful in lowering cholesterol, according to the Mayo Clinic. Just 1 1/2 cups of cooked oatmeal provides 6g of soluble fiber.

      Eat apples, prunes and pears. These fruits are both high in antioxidants and soluble fiber. Organic varieties are recommended to avoid any pesticides.

    Omega-3 Fatty Acids

    • Eat foods high in omega-3 fatty acids. According to the Mayo Clinic, these foods have been shown to lower "bad" cholesterol. They also can reduce your blood pressure numbers and decrease the risk of blood clots. Salmon is particularly high in omega-3 fatty acids. Other cold-water fish include herrings, lake trout, mackerel, albacore tuna (in water) and sardines. The American Heart Association recommends eating these fish at least twice a week. If you do not eat fish, you can get your omega-3 fatty acids from ground flaxseed, canola oil or fish oil supplements.

    Heart Healthy Nuts

    • Eat more healthy nuts. According to the USDA and the Mayo Clinic, these can lower cholesterol by noticeable amounts. Walnuts are rich in polyunsaturated fatty acids--a fatty acid that helps keep blood vessels elastic and healthy. Other heart-healthy nut varieties include almonds, pistachios, hazelnuts and sunflower seeds. It is recommended you eat a handful of these nuts daily.

    Plant Sterol Fortified Foods

    • Eat a variety of foods fortified with plant sterols. These foods can help lower cholesterol by as much as 10 percent, states the American Heart Association. Orange juices, yogurts, yogurt drinks and margarines are some of the fortified foods found on the market place. It takes at least 2g of plant sterols daily to have an impact on lowering cholesterol, according to the USDA.

    Other

    • Use olive oil. Even though not a food, olive oil contains a wealth of antioxidants that can lower LDL cholesterol levels. The USDA and the Mayo Clinic recommend choosing extra virgin olive oil since it is less processed than other varieties. Consume 2 tbsp. of olive oil daily in order to reap health benefits.

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