If you have high cholesterol levels, the best way to lower it may be through changes in your diet and activity level. Increasing your daily exercise can help increase the levels of HDL (the good cholesterol) in your blood. Decreasing your intake of saturated fats is a good way to reduce your LDL (the bad cholesterol) levels. Another way to help lower LDL levels is to eat foods that promote lower cholesterol. When eaten as part of a balanced diet, the five foods below can help you lower your bad cholesterol levels and may help you avoid the need to take cholesterol-lowering medications.

• Oats
  Foods that are high in soluble fiber can help you lower your LDL cholesterol levels. Soluble fiber acts in the intestines to help reduce absorption of the cholesterol that you eat. Oats have a high density of soluble fiber, especially when eaten as oatmeal or oat bran. Soluble fiber is also found in such other foods as kidney beans, apples, pears, and barley. Doctors recommend eating at least 10 grams of soluble fiber every day to help lower cholesterol levels. One cup of cooked oatmeal contains about 4 grams of soluble fiber; cereals made with oatmeal or oat bran are also a great source of soluble fiber.


• Nuts
  Nuts, especially walnuts and almonds can help reduce cholesterol levels. These nuts are high in unsaturated fats (especially polyunsaturated fats) which tend to lower cholesterol levels, while saturated fats tend to raise cholesterol levels. Walnuts and almonds also improve vascular health by making the linings of the arteries more elastic; loss of this elasticity can help lead to formation of plaques that cause heart attacks and strokes. A handful of nuts a day is enough to benefit your cholesterol levels and your arteries. While they can be very beneficial, nuts also contain a lot of calories. Thus, simply adding nuts to your daily diet may be a bad idea because it will increase your overall caloric intake, putting you at risk for weight gain. Instead, substitute nuts for foods that contain saturated fats, for example you could have a handful of nuts as a snack instead of potato chips, or you could use nuts on your salad in place of croutons.


• Fish
  Fish is a great food to eat to lower cholesterol levels and it also has other beneficial health effects. Fish, especially fatty fish, contains high levels of omega-3 fatty acids, which are a constituent found only is certain types of unsaturated fats. Just like other unsaturated fats, unsaturated fats that contain omega-3 fatty acids help lower cholesterol levels. In addition, omega-3 fatty acids also help lower blood pressure and reduce the risk of blood clots. Fish with high levels of omega-3 fatty acids include salmon, mackerel, herring, sardines, and albacore tuna. Fish is healthiest when grilled, broiled, or baked (not fried).


• Phytosterols
  Phytosterols are components of plant cell membranes that are similar in structure to cholesterol. The two main types are called sterols and stanols. These nutrients help block absorption of cholesterol in the intestine by substituting themselves in place of cholesterol. Phytoesterols are present in small quantities in many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils, and other plant sources. Foods are now available that have been fortified with sterols or stanols, such as margarine, orange juice, and yogurt drinks, which can help reduce LDL cholesterol by more than 10 percent. The American Heart Association recommends eating foods fortified with plant sterols if your LDL cholesterol level is over 160 milligrams per deciliter.


• Olive oil
  Olive oil is high in unsaturated fat, which can help lower LDL cholesterol levels. Olive oil also has other health benefits. Consuming two tablespoons of olive oil a day is known to reduce the risk of heart disease. Olive oil also contains molecules called polyphenols, antioxidants that can help protect your body’s cells from damage. Because olive oil tends to have a lot of calories, it is best to use olive oil in place of something else to avoid adding too many extra calories to your diet. Use olive oil instead of butter or other oils when sautéing or mix it with vinegar and use it as a salad dressing. The darker in color the olive oil is, the less processed it is and the more antioxidants it has; use "extra-virgin" or "virgin" olive oils instead of "light" olive oils.

For more information on how to help lower your cholesterol levels, join the conversation in the Healia Health Community for High Cholesterol. To connect with others who are interested in nutrition issues, join the Healia Health Community for Diet and Nutrition. Find out more about heart-healthy eating in the Healia Health Guide on Weight Management.

_{Source: Mayo Clinic, Cholesterol: The top 5 foods to lower your numbers, May 2008. http://www.mayoclinic.com/health/cholesterol/CL00002; International Food Information Council http://www.ific.org/publications/factsheets/sterolfs.cfm}

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