According to the Mayo Clinic, there are a number of foods that have been clinically proven to reduce cholesterol levels. The top five foods are oats and oat bran, nuts such as walnuts and almonds, omega-3-rich fish and fish oil, extra virgin olive oil, and plant sterols. All of these foods are easily found at any grocery store in the United States.

Oats and oat bran

Eating a bowl of oatmeal every day for breakfast has been proven to lower LDL, or bad, cholesterol levels in the blood. The reason oatmeal and oat bran work is because it contains soluble fiber. Ten grams of soluble fiber a day decreases cholesterol that accumulates in the intestines. One-half cup of organic, steel-cut oats (1 1/2-cup cooked) has 6 grams of soluble fiber. Adding cut fresh fruit such as a medium apple, a banana or a 1/2 cup of berries provides an additional 4 grams of fiber. Tosca Reno, author of the popular "Eat Clean Diet" book series, says to add 2 tablespoons each of organic ground flax seeds and wheat germ to a morning bowl of oatmeal for added health benefits.

Nuts

Raw walnuts, almonds and other nuts significantly reduce blood cholesterol. Because of the beneficial fatty acids contained in nuts, they also keep blood vessels elastic and strong. In 2003, the FDA issued a "qualified health claim," stating that eating peanuts, almonds, walnuts or pecans every day can reduce the risk of heart disease. The recommended amount is 1 ounce, or a small handful, of raw nuts eaten daily. Raw, unsalted nuts make a pleasant and healthy addition to salads, morning cereals and a cup of yogurt. They also can be eaten as a snack with a piece of fruit.

Fish and fish oil

Fatty fish contain high levels of omega-3 fatty acids, which help lower cholesterol levels. Omega-3 fatty acids also have been shown to lower blood pressure and the risk of blood clots. Fish with high levels of omega-3 fatty acids include mackerel, trout, sardines, salmon and albacore tuna. For the most health benefits, choose wild-caught species of fish found in unpolluted water sources, and bake or grill the fish. Doctors recommend eating fish once or twice a week. For people who do not like fish or are vegan, consider other sources for omega-3 fatty acids, such as a fish oil supplement or organic ground flax seeds and flax oil.

Olive oil

Olive oil has an antioxidant mix that lowers LDL cholesterol and leaves HDL--the good cholesterol--alone. The March 2004 issue of "Medical Science Monitor" reported that 2 tablespoons of olive oil a day added to the diet of 28 elderly patients resulted in a significant drop in cholesterol levels. Not all olive oils are alike. Choose extra virgin olive oil. Light olive oils have the health benefits processed out of them. Use olive oil to make homemade salad dressings, saute vegetables or use as a butter substitute for bread or basting purposes.

Plant sterols

Plant sterols, also called stanols, are sometimes added to fortified foods to help block the absorption of cholesterol. They do not affect levels of HDL cholesterol, nor interfere with fat-soluble vitamins. The American Heart Association recommends foods with added plant sterols for people with LDL cholesterol levels of 160 mg/dL. Certain brands of margarine, commercial orange juice products and yogurt now contain plant sterols. Two grams of plant sterols are needed per day. This can be found in 2 cups of sterol-fortified orange juice.

Source:

Cholesterol: The Top 5 Foods To Lower Your Numbers

The New Low Cholesterol Diet: Nuts

The Oil of the Olive

More Information:

Tosca Reno's Home Page

AHA Cholesterol