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As a general rule a diet that helps maintaining normal levels of cholesterol should includes whole grains, fruits, nuts, legumes, and vegetables – because they are good sources of fiber and plant sterols. Foods are now available that have been fortified with plant sterols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. We need at least 2 grams of plant sterols daily for results — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day.
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) or “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes. Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol (1 and 1/2 cups of cooked oatmeal provides 6 grams of fiber). Oatmeal is available also in breakfast cereals (muesli and clusters).
Omega 3 oils. Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death. Eating mixed seeds with salads, breakfast or as a snack and using Omega 3 spreads (margarines) will also contribute to the daily intake of Omega 3.
Walnuts and Almonds. Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks.
Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, you can sauté vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat. Some research suggests that the cholesterol-lowering effects of olive oil are greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants.
Soy. An American Heart Association (AHA) committee reviewed a decade of studies on the health benefits of soy and concluded that soy-based foods and supplements don’t significantly lower cholesterol. Based on its current findings, the AHA committee said it would not recommend soy-based foods and supplements for reducing cholesterol. However, nutrition experts say soy-based foods and especially soy protein are still good for you because they contain less saturated fat than meat does and also provide vitamins and minerals.
Chick peas. Research shows that chickpeas could go a long way toward improving your cholesterol profile. In a small study, people who ate roughly 25 ounces of chickpeas per week for 12 weeks showed an improvement in their total cholesterol levels compared with when they ate a chickpea-free diet for 4 weeks. And that’s not all: Their insulin levels also improved, and they lost a small amount of weight — without dieting or exercising. Researchers think the fiber, protein, and polyunsaturated fatty acids in chickpeas should probably get the credit for the cholesterol improvements. Chickpeas are also a great source of vitamins, minerals, and phytoestrogens.
Sesame seeds. Sesame seeds lower cholesterol by keeping your intestines from absorbing the stuff and contain a powerful antioxidant that may play a role in blocking cancer. Although the cholesterol-lowering effects of sesame seeds are similar to those of flaxseed, flaxseed oil lacks an antioxidant known as lignan, which is found in both sesame seeds and sesame oil.

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