Cholesterol Diet Plan: Eating To Lower Cholesterol

Cholesterol is a waxy, fat-like substance found in all the cells in your body. While your body needs some cholesterol to function properly, too much of it in your blood can stick to the walls of your arteries, blocking them and putting you at risk of heart disease. The main treatments for high cholesterol are heart-healthy lifestyle changes and medication. To lower your cholesterol, it is recommended that you eat a diet rich in soluble fibre and plant-based foods, while limiting your intake of saturated fat and dietary cholesterol.

Cholesterol Diet Plan Characteristics and Values

Choose healthier fats

Choosing healthier fats is an important part of a diet plan to lower cholesterol. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat.

Saturated fat is a type of fat that is solid at room temperature and is considered a "bad" fat because it raises your LDL (bad cholesterol) level more than anything else in your diet. Common sources of saturated fat include fatty meats, such as bacon and sausages, fatty cuts of meat, full-fat dairy products, butter, cream, cream cheese, sour cream, coconut oil, and palm oil.

Instead of consuming saturated fats, opt for foods with healthier, unsaturated fats. These include:

• Lean meats, such as chicken, turkey, and fish
• Nuts, such as walnuts, almonds, pecans, pistachios, and pumpkin seeds
• Seeds, such as sunflower seeds, chia seeds, and flax seeds
• Vegetable oils, such as canola, olive, safflower, and avocado oils
• Avocados

When cooking, use vegetable oil sprays or healthy oils like olive oil instead of butter, lard, or shortening. Bake, broil, boil, poach, or roast your foods instead of frying them. Use herbs or no-oil marinades to flavour your dishes. Choose low-fat or nonfat products, such as low-fat mayonnaise and nonfat milk.

Eat plenty of soluble fibre

Eating plenty of soluble fibre is a crucial component of a cholesterol-lowering diet plan. Soluble fibre helps to prevent your digestive tract from absorbing cholesterol. The recommended daily intake is 10 to 25 grams.

There are many tasty and nutritious foods that are high in soluble fibre. Whole-grain cereals such as oatmeal and oat bran are excellent sources of soluble fibre. Oats, in particular, are rich in a type of soluble fibre called beta-glucan, which has been shown to significantly reduce LDL cholesterol.

Fruits are also an important part of a high-fibre diet. Apples, bananas, oranges, pears, and prunes are all high in soluble fibre and can help lower cholesterol levels. Apples, for example, contain a soluble fibre called pectin, which has been linked to reduced blood cholesterol levels.

Legumes, such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans, are another great way to boost your soluble fibre intake. They are rich in both soluble and insoluble fibre, and their high fibre content can help lower cholesterol levels.

In addition to these specific food groups, it is important to eat plenty of fibrous foods in general. This includes whole grains, fruits, vegetables, and legumes, which typically contain a mixture of soluble and insoluble fibre. By incorporating a variety of these foods into your diet, you can ensure you are getting enough soluble fibre to support healthy cholesterol levels.

When planning your meals, consider including foods such as oatmeal topped with fruit and nuts, whole-grain pita stuffed with salad or cooked vegetables, or a hearty lentil soup. These choices will not only help you meet your fibre goals but also provide a range of essential nutrients that contribute to overall health and well-being.

Eat lots of fruit and vegetables

Eating lots of fruit and vegetables is a crucial component of a cholesterol-lowering diet. Fruits and vegetables are important sources of vitamins, fibre, and other nutrients. They are also low in calories and fat, making them an excellent choice for those looking to maintain a healthy weight.

Fruits and vegetables are packed with soluble fibre, which helps to prevent your digestive tract from absorbing cholesterol. Aim for 10 to 25 grams of soluble fibre per day, which can be found in whole-grain cereals like oatmeal and oat bran, as well as fruits like apples, bananas, oranges, pears, and prunes. Legumes, such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans, are also excellent sources of soluble fibre.

When it comes to fruits, opt for high-fibre varieties like berries, apples, and pears. These fruits are particularly effective at helping to lower cholesterol. Additionally, vegetables, especially dark leafy greens and cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower, are packed with fibre, vitamins, and minerals that support cholesterol management.

To make the most of your fruit and vegetable intake, try adding extra handfuls of frozen peas or grated carrots to your meals. Frozen or canned options are also great and convenient ways to boost your fruit and vegetable consumption.

Remember, while eating lots of fruit and vegetables is essential, it is just one part of a heart-healthy diet. Combining it with other cholesterol-lowering foods, such as whole grains, plant-based proteins, and heart-healthy fats, will help you effectively manage your cholesterol levels.

Increase plant stanols and sterols

Plant sterols and stanols are natural compounds found in plants that can help lower your cholesterol levels and reduce the risk of heart disease, heart attack, and stroke. They can be found in fruits and vegetables, whole grains, nuts, legumes, and oils such as olive oil and avocado oil. Additionally, they are added to certain foods like orange juice, margarine, and bread.

To effectively manage your cholesterol levels, aim to consume 2 grams of plant sterols and stanols per day. This can be achieved by incorporating them into your diet through the aforementioned food sources or by taking dietary supplements. It is important to note that consuming plant sterols and stanols should be done in conjunction with other heart-healthy lifestyle changes and, if necessary, medication prescribed by your healthcare provider.

• Fruits and Vegetables: Include a variety of fruits and vegetables in your diet, such as apples, bananas, oranges, pears, and prunes, as well as kidney beans, lentils, chickpeas, and black-eyed peas. These foods are rich in soluble fiber, which helps prevent your digestive tract from absorbing cholesterol.
• Whole Grains: Opt for whole-grain cereals like oatmeal and oat bran, as well as whole-wheat bread. These foods provide a good source of fiber and other essential nutrients.
• Nuts: Incorporate a variety of nuts into your diet, such as almonds, walnuts, and flax seeds. These are excellent sources of fiber and healthy fats, including omega-3 fatty acids.
• Fortified Foods: Look for fortified foods that have been enriched with plant sterols and stanols. This includes certain types of orange juice, margarine, and low-fat cheese spreads.
• Oils: Use healthy oils like olive oil and avocado oil, which contain plant sterols and stanols while also providing monounsaturated fats that can help raise HDL ("good" cholesterol) and lower LDL ("bad" cholesterol).

By following these guidelines and incorporating plant sterols and stanols into your diet, you can effectively lower your cholesterol levels and reduce your risk of heart-related health issues.

Limit salt and alcohol

When it comes to a cholesterol-lowering diet, it's important to limit your salt and alcohol intake. Here's why:

Limiting Salt

While reducing your salt intake won't directly lower your cholesterol, it can help lower your risk of heart disease. How? By helping to lower your blood pressure. Aim to limit your sodium intake to no more than 2,300 milligrams per day, which is about one teaspoon of salt. This includes all the sodium you consume, whether it's added during cooking or already present in food products.

To reduce your salt intake, opt for low-sodium or "no added salt" options when cooking or seasoning your food. Eating plenty of whole foods, such as fruits and vegetables, can also help reduce your sodium intake.

Limiting Alcohol

Alcohol contributes extra calories, which can lead to weight gain. Being overweight can increase your LDL ("bad" cholesterol) level and decrease your HDL ("good" cholesterol) level. Additionally, excessive alcohol consumption can raise your risk of heart disease by increasing your blood pressure and triglyceride levels.

If you choose to drink alcohol, it's recommended to limit your intake to no more than two drinks per day for men and no more than one drink per day for women.

General Tips for a Cholesterol-Lowering Diet

In addition to limiting salt and alcohol, there are several other dietary changes you can make to lower your cholesterol:

• Choose healthier fats: Limit your total fat intake and opt for healthier fats such as lean meats, nuts, and unsaturated oils like olive oil.
• Limit foods with cholesterol: Aim for less than 200 mg of cholesterol per day. This includes animal products such as liver, egg yolks, and whole milk dairy.
• Increase soluble fiber: Consume 10 to 25 grams of soluble fiber per day from sources like whole-grain cereals, fruits, and legumes.
• Eat plenty of fruits and vegetables: They are excellent sources of vitamins, fiber, and other nutrients that support overall health.
• Increase plant stanols and sterols: Aim for 2 grams per day from sources like whole grains, nuts, legumes, and healthy oils.
• Eat foods rich in omega-3 fatty acids: Include fish like salmon, tuna, and mackerel in your diet, as well as plant sources like walnuts and flaxseeds.

Frequently asked questions