Cholesterol-Improving Diet

Creating a diet that lowers your LDL cholesterol and raises your HDL cholesterol will improve your health and decrease the chance of heart disease and stroke. Eating the right foods in the right amounts is the best way to naturally improve your cholesterol levels without using cholesterol-lowering drugs. Planning a menu that the whole family can enjoy is also a good way to ensure that everyone in the family is eating a healthy diet.

Fiber Rich Foods

• A diet that is rich in fiber has been shown to reduce cholesterol. Fiber increases the elimination of cholesterol through bile acids. Foods that are rich in soluble fiber such as oat bran, beans, fruits and vegetables are good sources of water-soluble fibers.

  Include one and a half cups of cooked oatmeal to add six grams of fiber to your diet. This will help to reduce the amount of cholesterol that is absorbed by your body and will decrease your LDL cholesterol levels. Adding fruit to your oatmeal can add even more fiber and provide more health benefits.

Fats

• Not all fats are created equal. Omega 3 essential fatty acids have been shown to lower cholesterol levels, as well as lowering blood pressure. Fish oil is a good source of these essential fatty acids. Include fish in your diet at least two times a week to gain the health benefits of omega 3 essential fatty acids. If you don't enjoy fish, omega 3 fatty acids can be found in canola oil and flaxseed.

  Olive oil is another healthy fat that can help to lower LDL cholesterol levels. Olive oil has antioxidant benefits that will lower the LDL cholesterol while not lowering HDL cholesterol levels. Use olive oil that is less processed and is labeled as extra virgin olive oil.

  Trans fats should be eliminated from the diet. Trans fats are found in partially hydrogenated oils. Foods containing these trans fats are prepared baked goods, fast food fried foods, snack foods and margarine. Read labels when buying food in the supermarket and choose products that contain zero grams of trans fats. Saturated fats are produced by the body naturally and do not have to be included in the diet. In fact, saturated fats can be eliminated from the diet to lower cholesterol levels.

Proteins

• When planning a healthy diet, choose lean sources of protein that are low in fat. Fish and seafood are the best sources of protein because of the low fat content. Fish that is higher in fat such as salmon and other cold water fish, is rich in omega 3 fatty acids.

  White, skinless chicken and poultry is lower in fat than dark meat. Low-fat milk, cheese and other dairy products are good sources of protein.

  Soy protein can lower cholesterol levels and the risk of heart disease. Include at least twenty-five grams of soy protein in your diet every day.