Cholesterol is a combination of steroid and lipids that is naturally produced by the body. The compound is an important component in the production of essential hormones like testosterone and estrogen and is the building block of cell membranes. Around 80 percent of the cholesterol in the body is manufactured by the liver and the rest comes from the food we eat. The richest sources of cholesterol are organ meats, dairy products, fish, poultry and meat. After every meal, cholesterol is absorbed by the intestines and is stored in the liver. At normal levels, the liver can effectively store cholesterol and also release depending on the body’s needs. But high cholesterol levels can damage the liver and can lead to cardiovascular diseases.

There are two types of cholesterol. Elevated levels of bad or LDL cholesterol in the body can increase the risk of developing coronary heart disease. It can form plaques in the inner surface of the blood vessels and obstruct normal blood flow. HDL or good cholesterol, on the other hand, prevents cholesterol plaque formation by removing LDL cholesterol particles from the walls of the arteries. If you have tried checking for your cholesterol level, the count is pertaining to your LDL cholesterol levels. And if your physician tells you it is higher than normal, it is probably time to do something about it. And like other disease prevention plans, regular exercise and proper diet is the best way to lower your cholesterol level.

Here are seven foods to include in your diet which could work wonders on your cholesterol levels:

• ½ Cup of Spinach Daily

  Spinach contains an antioxidant carotenoid called lutein that prevents the formation of cholesterol plaques on the walls of arteries. Other foods rich in lutein are dark leafy vegetables like collard greens, kale and broccoli. Spinach is also rich in folic acid that lowers blood homocysteine levels and the risk of developing cardiovascular disease. Eating at least one half cup of spinach a day will supply the body enough lutein and other nutrients that helps in lowering your cholesterol levels. You can either serve it as a side dish or include it on the main course. Popeye ate it straight from the can. But it's better to use fresh spinach to get the most of what it can offer to your health.

• Add 2-4 cloves of Fresh Garlic to Meals

  Garlic has been widely studied for its various health benefits to the body. The super food contains compounds that have been found by different studies to lower blood cholesterol levels. The antioxidants in garlic help in preventing LDL cholesterol to oxidize and form plaques on the walls of arteries. A study conducted by researchers from Penn State University showed that the regular intake of garlic resulted to reduced cholesterol levels in both human and animal subjects. Although there are also studies showing that garlic has no influence on a person's cholesterol levels, the differences of the form of garlic used in the studies are thought to be creating conflicting results. Researchers say that the best way to take advantage of the cholesterol-fighting properties of garlic is by eating freshly crushed garlic. Adding 2 to 4 cloves of crushed garlic to a dish just before you turn off the fire will help in lowering your cholesterol.

• Appropriate Amounts of Dark Chocolate

  Dark chocolate has the perfect mix of bitter, sweet and healthy. Unlike sweetened chocolates that contain different food additives like sugar and artificial preservatives, dark chocolate is no less than 65 percent cacao. Cacao contains oleic acid, a monounsaturated fat that levels down your blood cholesterol. Studies conducted on dark chocolate shows that the delectable treat can lower LDL cholesterol levels by around 10 percent. Researchers also recommend avoiding milk when eating dark chocolates since it tends to wash out the chocolate's antioxidant content. When choosing which dark chocolate to consumer, remember to go for one that has the highest cacao content.

• 2 Servings of Fatty Fish per Week

  Fatty fishes are rich in omega-3 fatty acids. Some of the richest sources of omega-3 are cold water fishes like tuna, salmon, lake trout, mackerel, herring, sardines and halibut. The nutrient plays an important role in maintaining healthy brain function. According to the dietary recommendations of the American Heart Association, eating fatty fish at least twice a week will help in lowering blood cholesterol levels and prevent cardiovascular disease. Studies also show that omega-3 fatty acids help inhibit inflammation and prevent the oxidation of cholesterol.

• 1 ½ Bowl of Oatmeal each Day

  Oatmeal is a good source of dietary fiber. The fiber in oatmeal sweeps the accumulated cholesterol in the digestive tract before it reaches the blood stream. Oatmeal also contains soluble fiber that lowers LDL cholesterol without affecting the body's good cholesterol level.  Studies show that beta-glucan soluble fiber lowers blood sugar and bad cholesterol levels at a minimum of 3 grams a day. Enjoying 1 and a half cup of hot oatmeal in a day will help you lower your cholesterol and protect you from cardiovascular disease.

• A Handful of Unsalted and Sugar-Free Nuts

  Unsalted and sugar-free nuts are rich in dietary fiber, antioxidants and phytonutrients. They are also rich in polyunsaturated and monounsaturated fats, and plant sterols that have been found by various studies to lower bad cholesterol levels. Enjoying a handful of healthy nuts while watching your favorite television show, as a snack or just when you feel like, it will help you lower your cholesterol. Some of the healthiest nuts are walnuts, pistachios, pine nuts, pecans, peanuts, hazelnuts and almonds. Eating soy products has also been found to lower blood cholesterol levels.

• 2 tablespoons of Olive Oil

  If you can replace butter and your cooking oils with olive oil, then you might as well do it to help lower your blood cholesterol levels. Olive oil is rich in antioxidants and healthy fats that prevents the oxidation of bad cholesterol and increases the body's good cholesterol level. A study conducted by researchers from the University of Minnesota found that people living in the Mediterranean have better cardiovascular health than people in the US due to their olive oil-rich diet. Another study from Spain observed that adding extra olive oil in one’s diet helped in lowering LDL levels while also increasing HDL cholesterol.

Sources
healthcastle.com
medicinenet.com
ehow.com
longevity.about.com
umm.edu
healthcastle.com