Some foods have been shown to give cholesterol levels an extra nudge in the right direction: Oatmeal and oat bran contain soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Beyond oatmeal, dried peas, beans and lentils have nutritional advantages. They are good sources of protein and minerals and are cholesterol free and virtually fat-free substitutes for meat. Studies have shown that substances in almond skins help prevent (LDL) cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk. Walnuts also help keep blood vessels healthy and elastic. Blueberries contain a powerful antioxidant called pterostilbene that may help lower (LDL) cholesterol, scientists at the Agricultural Research Service reported in 2004. According to one study from Australia demonstrated eating 1/2 to 1 1/2 avocados a day for three weeks could lower your cholesterol by more than 80% without lowering your (HDL) cholesterol.