Top 10 Foods to Lower Cholesterol

Cholesterol is essential for maintaining healthy cell function, the production of bile acids which aid in digestion of fats and the synthesis of hormones such as estrogen, progesterone and testosterone. But too much cholesterol accumulates along the lining of the arteries forming plaques. As the arteries narrow, blood flow is compromised thus depriving the heart of adequate oxygen. The higher the blood cholesterol level, the higher the risk of developing heart disease. Photo: Getty Images

Oatmeal

Oatmeal is a source of soluble fiber which effectively reduces the low-density lipoprotein known as LDL. This is often referred to as the bad cholesterol. Soluble fiber decreases the absorption of cholesterol into the bloodstream. The staff of the Mayo Clinic recommends consuming 5 to 10 grams or more of soluble fiber to effectively reduce high cholesterol. A serving of 1 ½ cups of cooked oatmeal provides 6 grams of fiber. Photo: Getty Images

Psyllium Husks

Psyllium is derived from the husk of the seeds of the Plantago psyllium plant. It is a rich source of soluble fiber and is an effective way to lower total cholesterol and LDL levels. Psyllium seed husks are added to certain brands of cereal, breads and snack bars. Photo: Getty Images

Salmon

Fatty fish such as salmon, sardines and mackerel, have high levels of omega-3 fatty acids. Getting high levels of omega-3 fatty acids by eating fatty fish tends to increase the high-density lipoproteins or HDL and reduce fat levels in the blood. Photo: Getty IMages

Walnuts

Walnuts are rich in omega -3 fatty and have been reported to reduce total cholesterol and triglycerides in people with high cholesterol levels. All nuts are high in calories so limit daily intake to about 1 ½ ounces and avoid salted and sugar coated products. Photo: Getty Images

Olive Oil

To maximize the cholesterol lowering effect of olive oil choose extra-virgin olive oil. Olive oil contains a mix of antioxidants that lower LDL but spare HDL. Extra-virgin olive oil undergoes less processing and retains more of its powerful antioxidants. Use olive oil in place of other fats and limit intake to 2 tablespoons daily. Photo: Getty Images

Lentils

Lentils are a good source of cholesterol reducing fiber. Like other beans, lentils contain both soluble and insoluble fiber. The soluble fiber in lentils binds to cholesterol thus reducing blood cholesterol levels. They may also slow the liver’s production of cholesterol. Photo: Getty Images

Brown Rice

It is believed that the oil in whole brown rice lowers cholesterol. According to the website, The World’s Healthiest Foods, the polishing process to refine brown rice into white rice strips away the health- supportive and essential fats. Brown rice is a good source of fiber, manganese and selenium. Photo: Getty Images

Beets

Beets are one vegetable with high concentrations of phytosterols, which are plant-derived compounds that inhibit intestinal absorption of cholesterol. According to the Linus Pauling Institute, clinical trials have shown that eating foods with at least 0.8 grams of phytosterols lowers serum LDL levels. A 3.5 ounce serving of beet root has 25 mg of phytosterols. Photo: Getty Images

Oranges

Oranges are rich in vitamin C and phytosterols. An orange weighing about 3.5 ounces contains 24 mg of the cholesterol reducing substance. Adding more fruits and vegetables is a good way to reduce serum cholesterol. Other good choices are bananas, apples and cherries. Photo: Getty Images

Low-Fat Dairy

A diet that is low in saturated fat is one way to lower and prevent high cholesterol. Good sources of calcium without the fat are skim or 1% milk, non-fat yogurt and low fat cheese. Part skin mozzarella and low-fat cottage cheese are other good choices. Sources: MayoClinic.com: Cholesterol :Top Five Foods to Lower Your Numbers http://www.mayoclinic.com/health/cholesterol/CL00002 MedlinePlus: Blond Psyllium http://www.nlm.nih.gov/medlineplus/druginfo/natural/866.html The World’s Healthiest Foods: Brown Rice http://www.whfoods.com/genpage.php?tname=foodspice&dbid=128 Linus Pauling Institute: Phytosterols http://lpi.oregonstate.edu/infocenter/phytochemicals/sterols/ DietaryFiberFood.com: List of Foods (with High Phytosterols) That Help Lower Serum Cholesterol http://www.dietaryfiberfood.com/cholesterol-low.php Photo: Getty Images

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Top 10 Foods to Lower Cholesterol