Here are some foods that can reduce cholesterol levels and will fit easily into your diet.
When people need to reduce cholesterol, they often think about eliminating some foods from their diet. But research increasingly shows that adding certain foods can also reduce cholesterol levels significantly. In fact, a study in the journal Metabolism found that people with high cholesterol who ate a diet not only low in saturated fat but high in plant sterols, soluble fibers, soy protein, and almonds effectively lowered their low-density lipoprotein (LDL or “bad”) cholesterol levels by 35%. Although this diet would be very difficult to follow for long periods, the study illustrated the feasibility of lowering LDL cholesterol through diet.
To avoid consuming excess calories, it’s important to substitute the cholesterol-busting foods described below for other foods (preferably those high in saturated fat and cholesterol) rather than simply add them to the diet.
Reduce cholesterol with plant sterols and stanols -- Plant sterols and stanols, plant compounds that are structurally similar to cholesterol, partially block the absorption of cholesterol from the small intestine. They lower levels of LDL cholesterol without adversely affecting high-density lipoprotein (HDL or "good") cholesterol levels.
What foods contain sterols and stanols? The margarines Benecol, Take Control, and SmartBalance OmegaPlus are fortified with either sterols or stanols. And a new orange juice, Heart Wise by Minute Maid, has added sterols.
Reduce cholesterol with soluble fiber -- The American Heart Association also recommends that people who are unsuccessful in their efforts to reduce cholesterol through lifestyle changes boost their intake of soluble fiber to 10 to 25 g each day. Good sources of soluble fiber include legumes such as peas and beans; cereal grains such as oats and barley, and vegetables and fruits such as carrots, apples, and dried plums (prunes). Fiber may help reduce cholesterol by interfering with the reabsorption of bile acids from the intestine, so the liver converts more cholesterol to bile acids.
Reduce cholesterol with nuts -- Although nuts are high in fat, the fats are predominantly monounsaturated and polyunsaturated, which are known to decrease LDL cholesterol levels. Although a number of types of nuts have been shown to help lower LDL cholesterol levels -- including walnuts, peanuts, pecans, macadamias, and pistachios -- the best evidence exists for almonds.
