What foods should I eat to lower my cholesterol?

Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these:

• A variety of deeply colored fruits and vegetables (4 to 5 servings of each per day)

• A variety of fiber-rich grain products like whole grain bread, cereal, pasta, and brown rice. (6 to 8 servings per day, make at least half of the servings whole grains)

• Fat-free, 1 percent and low-fat milk products (2 to 3 servings per day)

• Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day)

• Fatty fish (enjoy at least 2 servings baked or grilled each week)

• Nuts, seeds, and legumes (dried beans or peas) in limited amounts (4 to 5 servings per week)

• Unsaturated vegetable oils like canola, corn, olive, safflower, and soybean oils (but a limited amount of tub or liquid unsalted margarines and spreads made from them)

To lower your blood cholesterol levels, eat more:

• Monounsaturated and polyunsaturated fats: When substituted for saturated fat (a type of fat found in large quantities in animal products), monounsaturated and polyunsaturated fats help reduce your blood cholesterol. These unsaturated fats are found in the greatest amounts in food from plants, such as olive oil, canola oil, safflower oil, sunflower oil, and nuts.
• Fiber: A diet high in fiber may help reduce your cholesterol levels. Fiber is found in foods such as oatmeal, oat bran, kidney beans, black-eyed peas, chick peas, and fruits and vegetables.
• Fruits and vegetables: Populations that consume higher amounts of fruits and vegetables have lower rates of heart disease and stroke. Aim for 7-8 servings of fruit and vegetables each day.
• Fish: Aim for 2 servings per week. Tuna and salmon are great sources of omega-3 fatty acids.

Foods low in saturated fat include fat-free or 1-percent dairy products, lean meats, fish, skinless poultry, whole grain foods, and fruits and vegetables. Look for soft margarines (liquid or tub varieties) that are low in saturated fat and contain little or no trans fat (another type of dietary fat that can raise your cholesterol level). Limit foods high in cholesterol such as liver and other organ meats, egg yolks, and full-fat dairy products.

Good sources of soluble fiber include oats, certain fruits (such as oranges and pears) and vegetables (such as brussels sprouts and carrots), and dried peas and beans.

This answer from the National Heart, Lung, and Blood Institute has been reviewed and/or edited by Dr. Robert S. Kaufmann.

A recent study found that a diet with a rich "portfolio" of cholesterol-lowering foods reduces cholesterol even better than a diet low in saturated fat. Which cholesterol-smart foods should you "invest" in? Consider these:

• Plant sterols from sterol-fortified foods, such as margarine and orange juice
• Soluble-fiber-rich oats
• Barley
• Psyllium
• Beans and other legumes
• Soy (from tofu, soymilk, and soy "meat")
• Nuts and seeds

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