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Which Foods Help to Lower Cholesterol?

Cholesterol is a waxy, soft substance found in the human body. Some cholesterol occurs in the body naturally, while other cholesterol comes from food. The human body requires a little cholesterol to properly function, but an excessive amount may clog arteries and result in heart disease. Here are five foods that may help lower cholesterol levels.

  1. Oatmeal

    • Oatmeal and oat bran both contain soluble fiber, which lowers lipoprotein lipoprotein, or the "bad" cholesterol, LDL. Soluble fiber seems to decrease the absorption of cholesterol in the intestines. Individuals need to eat at least 10g of soluble fiber a day to decrease LDL and total cholesterol levels. About 1½ cups of cooked oatmeal contains approximately 6g of fiber. Adding fruit, such as bananas or raisins, adds an additional 4g of fiber.

    Walnuts

    • According to the Mayo Clinic, recent studies have determined that walnuts can significantly lower LDL and total cholesterol levels while maintaining the levels of high-density lipoprotein (HDL), or the "good" cholesterol. Walnuts are an excellent source of polyunsaturated fatty acids, which also help keep the arteries healthy. Walnuts make the LDL particles larger, which means they aren't as likely to clog blood vessels. Almonds and pecans may have a similar effect. The U.S. Food and Drug Administration (FDA) suggests eating only a handful of walnuts, almonds or pecans a day due to their high calorie content.

    Fish

    • Fatty fish contains omega-3 fatty acids that can significantly lower blood triglyceride levels and slightly improve HDL levels, according to the National Institutes of Health (NIH). Omega-3 fatty acids can help the heart in additional ways, such as lowering the risk of blood clots and reducing blood pressure levels. However, the NIH warns that eating fatty fish might make LDL levels higher. Individuals trying to lower cholesterol levels should eat at least two servings of fatty fish each week. Salmon, mackerel, herring and lake trout are all cholesterol-lowering, heart-healthy options.

    Olive Oil

    • Olive oil contains a healthy mix of antioxidants that can reduce LDL cholesterol levels while maintaining HDL cholesterol levels. The FDA suggests consuming about 2 tbsp. of olive oil every day to achieve the full health benefits. Individuals wishing to lower cholesterol levels can add olive oil to their diets simply by sauteing with it, using it in a salad dressing or adding it to a marinade. Cold-pressed, extra-virgin varieties are typically the least processed and contain the highest amount of antioxidants.

    Sterols and Stanols

    • People interested in lowering cholesterol might find some help with foods fortified with sterols or stanols, both substances found in plants. Plant stanols and sterols significantly reduce the absorption of cholesterol, but don't affect HDL cholesterol or triglyceride levels. Salad dressings, orange juice, yogurt drinks and margarines often contain plant sterols. The American Heart Association (AHA) suggests sterols and stanols for people with LDL counts above 160. Individuals should consume at least 2g of plant sterols and stanols each day for the best health benefits.

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