Food That Lowers Cholesterol

• If you are concerned with your cholesterol level, you may know to avoid certain foods that are high in cholesterol and fat. This is one way to manage your cholesterol. But, you can also reduce your blood cholesterol levels by eating certain foods.
  
  According to The Mayo Clinic, there are five foods that you should consider adding to your diet to lower your cholesterol. Oatmeal and oat bran top the list with their beneficial soluble fiber. Soluble fiber reduces the LDL (or bad cholesterol) levels in your blood. Nuts are another great source for reducing cholesterol, especially walnuts and almonds. These have polyunsaturated fatty acids and studies show they can reduce blood cholesterol levels significantly. Since most nuts are high in fat, the Food and Drug Administration recommends only eating about 1.5 ounces of nuts each day.
  
  Another beneficial food is fish, which is a great source for omega-3 fatty acids and research shows it can reduce cholesterol levels. Omega-3 fatty acids also contribute to heart health and lower the risk for heart disease. If you aren't big on the taste of fish, you can turn to a fish oil supplement, but nothing is as nutrient-rich as the real thing. Also, olive oil is beneficial as it has certain antioxidants that can lower your LDL levels but leave your HDL (the good cholesterol) levels untouched.
  
  A newly discovered substance that seems to help block cholesterol from being absorbed is plant sterols. Some juices and yogurts are fortified with plant sterols or stanols, so look for them on your next grocery trip.
  
  But keep in mind that eating these foods isn't the only way to affect your cholesterol levels. According to the American Heart Association (AHA), cholesterol is produced in your body and through your diet. The AHA states that 75% of the cholesterol in your blood is produced by the liver, and the other 25% is from the foods you eat. Since you cannot change your genetics or how much cholesterol your liver produces, focus on your diet.
  
  Remember, almost all animal products contain cholesterol. Think about how often you eat meat, poultry, cheese, butter, milk, eggs and other animal products. Then determine where you can make substitutions. Try to choose low-fat milk instead of whole milk (as low-fat does not contain cholesterol). Or limit your red meat and poultry intake, by occasionally switching to fish. Don't cut every animal product out of your diet, but try to make better choices when it comes to what you are eating.
  
  Being aware of what you eat is the first step before you make any changes. Start a food diary or track your food online. Read nutrition labels and know exactly what you are eating. Then, you can start to choose which foods you should eat, which ones to substitute and what foods to eliminate.