Food to Eat to Lower Cholesterol: List of Low Cholesterol Foods

Cholesterol is a waxy, fat-like substance, that is found in the human body. While our bodies require a certain amount of cholesterol to function properly, too much of it can be very harmful. Excess cholesterol collects in the arteries and causes them to thicken or get blocked, which reduces or stops the flow of oxygen carrying blood to the heart. LDL (bad) cholesterol is the main source of cholesterol buildup and blockage in the arteries, while HDL (good) cholesterol stops cholesterol from building up in the arteries.

If test show that your cholesterol levels are high, you are at an increased risk of developing heart disease. For better health, you need to lower your LDL and raise your HDL. The areas you need to address to lower you LDL include diet, weight and exercise.

The following is a list of foods to eat to lower your cholesterol to a healthy level, and help you stay off medications:

Oatmeal and Oat Bran
Most foods rich in fiber help combat cholesterol, and this applies to oatmeal too. Use it in as many ways possible to maximize your benefits. Other foods that are high in soluble fiber are kidney beans, apples, pears, psyllium, barley and prunes. Fiber lowers low-density lipoprotein (LDL) by fighting the absorption of cholesterol in the intestines. You need to consume about ten grams or more of soluble fiber per day to see a difference in your total and LDL cholesterol. A cup and a half of cooked oatmeal contains 6 grams of fiber. And add to that a fruit, such as a banana, and you'll add about 4 more grams of fiber.

Walnuts and Almonds
Walnuts are bountiful in polyunsaturated fatty acids, and are proven to reduce bad cholesterol. They have the added benefit of keeping blood vessels healthy and elastic. Studies have shown almonds and certain other nuts, such as hazelnuts, pecans, some pine nuts, and walnuts, to have a similar effect. According to the Food and Drug Administration, for them to have effect, one needs to consume about a handful (1.5 ounces, or 42.5 grams) per day.

However, as nuts are high in calories, one must control the quantity they consume. Try to add nuts to your foods if you don't like them plain. One can include them in cereal, salads, and desserts. Added to any main course dish, they can bring flavor and richness.

Fish and Omega-3 Fatty Acids
Apart from the cholesterol lowering benefits of omega-3 fatty acids, they are touted as the new wonder food that could help to deal with cancer, rheumatoid arthritis and brain function. Fish like salmon, mackerel, lake trout, herring, sardines and albacore tuna are a rich source of omega-3 fatty acids, that have additional benefits such as reducing blood pressure the risk of blood clots. For people seeking to lower their cholesterol level, about two servings of fish per week is recommended. The healthiest way to eat fish is grilled or baked.

For those who don't like to eat fish, omega-3 or fish oil supplements are available. However, all the goodness is not harnessed in these little capsules, and you would end up losing out on other fish nutrients like selenium. Ensure that you don't have more than the recommended amount of the supplements. Another source of omega-3 fatty acids are flaxseed, walnuts and hazelnuts.

Olive Oil
If you must use oil in your food, then use olive oil. However, even olive oil needs to be used in moderation, to the tune of about 2 tablespoons (23 grams) everyday. This antioxidant rich elixir has the dual capabilities of lowering ones "bad" (LDL) cholesterol while leaving the "good" (HDL) cholesterol untouched. Olive oil is most commonly used as a salad dressing, but can also be used while cooking. One may saute vegetables in it, or add it to a sauce or marinade. It can also be used instead of butter when basting meat.

Foods Fortified with Plant Sterols or Stanols
Sterols or stanols are plant contents that help reduce the absorption of cholesterol. A benefit of modern science is that many foods are now available, fortified with plant sterols or stanols. Some such foods are margarines, orange juice and yogurt drinks. Studies have shown that they can help reduce LDL cholesterol by more than 10 percent. Daily consumption needs to be at least 2 grams, which translates to about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice, to see results.

The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L).

Lowering ones cholesterol is a very achievable goal. All you need is commitment to stick to your diet and exercise plan. A very basic way to go about it is to first start by reducing your intake of saturated, trans (hydrogenated) and all other cholesterol raising fats. Incorporate this list of low cholesterol foods in your diet and you should start seeing results soon. Use the lethal combination of diet and exercise to battle cholesterol, and be rewarded with good health and a prolonged life.