Tasty, functional foods help you lower cholesterol naturally.

By Hail Hamilton

Do you want a diet to lower cholesterol? We all know that butter, ice cream, and fatty meats raise cholesterol, but do you know which foods make up a low-cholesterol diet? Find out here.

Here's some good news. To lower your cholesterol, you can actually eat more of certain foods. A handful of some "functional foods" have been shown to make a big impact on your cholesterol levels. They're also much tastier than a pill chased with a glass of water.

"These foods may not be magic, but they're close to it," says Ruth Frechman, RD, a spokeswoman for the American Dietetic Association.

Researchers have found that some foods -- such as fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols -- can help control your cholesterol. Some studies have shown that a diet combining these "super foods" may work as well as some cholesterol-lowering medicines to reduce your "bad" LDL cholesterol levels.

How strong is the evidence? The FDA has reviewed the research on each of these foods, and given them the status of a "health claim" for managing cholesterol.

This is great news for the 105 million adults in the U.S. with high cholesterol. Making good food choices is an easy way of improving your health. It also puts less strain on your pocketbook. A trip to the grocery store is bound to be cheaper than a trip to the pharmacy. Also, many people can't handle the side effects from cholesterol drugs. Focusing on diet gives us all a new option.

Getting Started on a Low-Cholesterol Diet

Managing high cholesterol isn't a simple do-it-yourself project. You need to work with your health care provider. And while changing your diet may help a lot, many people still need drugs to reduce their risk of heart disease.

Also, remember that these foods aren't cure-alls. A handful of walnuts or a bowl of oatmeal won't make you invincible. It won't give you a free pass to eat all the high-fat foods you want. To benefit, you still must eat low-fat foods, watch your weight, and get more exercise.

"Eating a healthy diet is not just about eating a few special foods," says Suzanne Farrell, MS, RD, a spokeswoman for the American Dietetic Association. "There's a bigger picture. You need to practice moderation, eat a variety of foods, and get enough physical activity."

8 Food Tips to Lower Cholesterol

A low-cholesterol diet is one of the surest ways to improve heart health. In fact, studies show you can slash your bad cholesterol by as much as 10% to 20% by giving your diet a makeover. The secret? Follow a diet rich in healthy fats like vegetable oils and fish. And avoid foods high in saturated fats and trans fats, like chips, peanut butter and fast foods. How do you know which foods keep your cholesterol low? Here are eight tips to help you get started.

1. Stock your pantry and your refrigerator with the right foods for a low-cholesterol diet. Buy your favorite canned or dry beans, fresh fruits, whole grains, vegetables, and vegetable juice.

2. For a low-cholesterol diet, toss the butter, trans fat margarines, and polyunsaturated oil. Replace them with canola oil, olive oil, or plant sterol spreads.

3. Look for products specifically created for low-cholesterol diets, like Minute Maid Heart Wise orange juice and Benecol, Promise, Smart Balance, and Take Control margarines. These foods have been fortified with plant stanols and sterols that help to block the absorption of cholesterol.

4. Start your day with oatmeal. Experts agree this is one of the top cholesterol-lowering super foods.

5. Try a cholesterol-free egg substitute instead of whole eggs.

6. For a tasty low-cholesterol dish, switch out the cream sauce on your fettuccine for lightly stir-fried vegetables.

7. Instead of using butter to keep your pan moist while cooking, use white wine vinegar. It doesn't change the flavor of foods and doesn't add fat -- a key to low-cholesterol cooking!

8. Don't lean on butter, sour cream, and other fatty additives for flavoring. Instead, reach for the spices -- either while cooking or at the table. Liven up your dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin.

Remember the old adage: “you are what you eat.” Your health depends on eating right, not eating too much, and a good regimen of exercise. It’s that simple.