It's common to find lists of foods that people should avoid eating in order to lower cholesterol, and often these are tasty selections such as chips and fatty foods that are tough to give up. However, there are plenty of delicious foods available that actually promote low cholesterol and can help you avoid heart disease.
Fruits and Vegetables
Fresh fruits and vegetables are a healthy part of any diet, and working plenty of them into your diet should be a top priority for naturally lowering cholesterol. According to the American Heart Association (AHA), eating eight to 10 servings of fruits and vegetables per day will help lower cholesterol.
Keep a supply of vegetables such as carrots, cauliflower, broccoli and lettuce washed and cut for easy access. Using fresh veggies as replacements for less healthy snacks will do wonders for your cholesterol. Fresh fruit such as apples and oranges should be available as snacks and on display in your kitchen.
Grains and Beans
Eat whole grain breads, cereal, rice and pasta for heart health as well. The AHA recommends at least six servings of these items each day for optimum cholesterol-lowering effects. All types of beans, which are high in fiber and low in cholesterol, should be implemented into the diet as well.
Low-Fat Dairy
There is no reason to eliminate dairy products like milk and cheese in order to obtain a good cholesterol reading. Just remember to use fat-free skim milk and low-fat cheeses. While excessive fats can raise your cholesterol levels, eating two or three servings of low-fat or nonfat dairy is not going to be detrimental to your health, according to the AHA.
Fish and Poultry
Five or six ounces of lean, skinless poultry (such as chicken breast) per day is a great source of protein in a low-cholesterol diet. Also, the AHA recommends enjoying at least two servings of fatty fish such as mackerel, trout, salmon or albacore tuna each week, as they are high in omega-3 fatty acids, which can reduce cholesterol.
Oils
When cooking with oils, there are some choices that are better than others. Use only unsaturated vegetable oils such as canola, corn oil, olive oil and soybean oil. Try to limit use of margarines and spreads.
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