Madeleine Hull
Diet and exercise are the main treatments for high cholesterol. While cholesterol is a waxy, fatty substance that the body needs to function, high levels of low-density lipoprotein (LDL), or 'bad' cholesterol, can put you at risk of a heart attack or stroke. To lower your cholesterol, limit foods high in saturated fat and trans fat, and increase your intake of dietary fiber, fruits, vegetables, and nuts. While it can take 3 to 6 months to see lower LDL numbers through diet and exercise, it may take longer for some people to adjust to these lifestyle changes.
| Characteristics | Values |
|---|---|
| Time taken to lower cholesterol | 3 to 6 months |
| % of cholesterol in blood affected by diet | 20% to 30% |
| Foods to avoid | Foods high in saturated fat, foods with trans fat |
| Foods to eat | Foods with soluble fiber, fruits, vegetables, plant-based foods, foods with unsaturated fat |
| Lifestyle changes | Exercise, weight management, no smoking |
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What You'll Learn
Reduce saturated fat intake
Dietary changes can effectively lower cholesterol levels. Research shows that unhealthy fats, namely saturated and trans fats, are the main culprits behind elevated "bad" LDL cholesterol. Therefore, reducing your intake of saturated fats is crucial for managing your cholesterol levels.
Saturated fats are naturally present in many foods, especially meat and dairy products. Beef, lamb, certain types of pork and poultry (with the skin on), butter, cream, and cheese are rich in saturated fats. Some plant-based foods, such as coconut, coconut oil, cocoa butter, and palm oil, also contain significant amounts of saturated fats.
To lower your cholesterol, the American Heart Association recommends limiting saturated fat to less than 6% of your total daily calories. For an average person consuming 2000 calories per day, this translates to about 11 to 13 grams of saturated fat. It is important to read nutrition labels to become more aware of the saturated fat content in the foods you consume.
One effective way to reduce saturated fat intake is to adopt a heart-healthy eating plan like the Mediterranean Diet. This diet emphasizes planning meals around plant-based foods, including fruits, vegetables, whole grains, and beans. It encourages moderate consumption of fish, lean poultry, seafood, eggs, and dairy while avoiding red meat, fried foods, desserts, and refined flour products. By choosing healthier fats, such as lean meats, nuts, and unsaturated oils like canola, olive, and safflower oils, you can effectively lower your saturated fat intake.
Additionally, limiting fried fast food, commercial shortening, and deep-frying fats is essential, as these are often made through hydrogenation and contain high levels of saturated and trans fats. Removing visible fats from soups or stews, skinning chicken before cooking, and adding seasonings to the meat instead of the skin are simple ways to reduce saturated fat intake.
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Avoid trans fats
While diet is a significant factor in managing cholesterol levels, it is important to note that it only affects about 20% to 30% of the cholesterol in your blood. Nevertheless, making conscious dietary choices can help lower your "bad" LDL cholesterol levels and reduce your risk of heart disease and stroke. One crucial aspect of this is avoiding trans fats.
Trans fats, or trans fatty acids, are created by adding hydrogen to liquid vegetable oils to make them more solid. This process results in the formation of partially hydrogenated oils, which are the primary source of artificial trans fats in processed foods. Consuming trans fats leads to an increase in LDL cholesterol and a decrease in HDL or "good" cholesterol. Therefore, it is recommended to eliminate or at least significantly reduce the intake of trans fats in your diet.
To avoid trans fats, it is essential to be vigilant when reading nutrition labels. By law, companies are required to list any measurable amount of trans fat (0.5 grams or more per serving) in the "Total Fat" section of the Nutrition Facts panel. However, it's important to note that if a food package states 0 grams of trans fat, it might still contain trace amounts if the amount per serving is less than 0.5 grams. Additionally, look out for "partially hydrogenated oil" in the ingredients list, as this is another term for trans fat.
Fast foods, fried foods, and processed foods were once major sources of trans fats. However, in recent years, many large fast-food chains have stopped using trans fats for frying. Still, it's important to inquire about the cooking oils used when eating out. When preparing meals at home, opt for unhydrogenated vegetable oils like canola, safflower, sunflower, or olive oil.
While small amounts of trans fats occur naturally in some meat and dairy products, such as beef, lamb, and butterfat, the focus of concern is primarily on artificial trans fats. The American Heart Association recommends reducing saturated fat intake to less than 6% of total daily calories for those aiming to lower their LDL cholesterol levels. This typically translates to about 11 to 13 grams of saturated fat per day for someone consuming 2,000 calories.
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Increase soluble fibre
Soluble fibre is a type of dietary fibre that can help lower cholesterol levels. It does so by preventing the digestive tract from absorbing cholesterol. The recommended daily intake of soluble fibre is 25 to 38 grams for adults, with about a quarter of that, 6 to 8 grams, coming from soluble fibre.
Soluble fibre is found in fruits, vegetables, whole grains, and legumes. Some soluble fibre-rich foods include:
- Oats
- Dried beans, such as kidney beans and black beans
- Fruits, including apples, oranges, grapefruit, and avocados
- Vegetables, like Brussels sprouts and flax seeds
- Whole grains, such as brown rice and barley
- Legumes, for example, chickpeas and lentils
- Gradually increase your fibre intake: Start slowly and gradually increase your fibre intake to avoid any digestive issues such as bloating.
- Drink plenty of water: Water helps soluble fibre form a gel, aiding digestion and preventing constipation.
- Eat whole fruits: Opt for whole fruits instead of fruit juices. Whole fruits retain their fibre content, whereas juices have little to no fibre.
- Experiment with international dishes: Explore cuisines like Indian or Middle Eastern that incorporate whole grains and legumes as part of the main course or in salads.
- Add beans to your meals: Include beans in your salads, soups, or chilli. Kidney beans, for example, provide 3 grams of fibre per three-quarter cup of cooked beans.
- Substitute legumes for meat: Try using legumes instead of meat two to three times a week in dishes like chilli and soups.
- Choose brown rice: Opt for brown rice instead of white rice to boost your fibre intake. If the switch is challenging, start by mixing the two types of rice together.
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Exercise regularly
Exercise is an important part of a healthy lifestyle and can help lower high cholesterol. Doctors often recommend regular exercise as one of the traditional cornerstones of heart health. While dietary changes can also be an effective way to lower cholesterol, adding aerobic exercise to a heart-healthy diet can enhance its lipid-lowering effects.
There are many forms of exercise that can help lower cholesterol levels. Walking, especially at a brisk pace, is a good way to keep fit and healthy, and it is often easier to manage than running. Running, however, has been linked to a 30% lower risk of death due to cardiovascular issues. Other exercises that can help lower cholesterol include cycling, swimming, and resistance training.
To lower cholesterol, it is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week. Heart rate monitoring during exercise can be a good indicator of the effort put into the workout and can help individuals reach their fitness or weight loss goals. An easy way to calculate the maximum heart rate is by subtracting one's age from 220. For example, a 30-year-old person would have a maximum heart rate of about 190 beats per minute.
It is important to note that it can take several weeks or months for exercise to significantly lower cholesterol levels. For instance, a 2021 study found that regular swimming for 16 weeks helped lower lipids, including cholesterol, in individuals with type 2 diabetes and high blood pressure. Therefore, consistency and patience are key when using exercise as a strategy to lower cholesterol.
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Avoid fatty foods
While your liver produces enough cholesterol for your body to function, your diet can also impact your cholesterol levels. Dietary cholesterol is found in animal products, such as meat, cheese, and dairy. Eating foods high in saturated fat and trans fat can increase your "bad" cholesterol (LDL), which can lead to a buildup of cholesterol in your arteries.
To avoid fatty foods and maintain healthy cholesterol levels, it is important to limit your consumption of saturated fats. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% from saturated fats. Saturated fats are found in meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Instead, opt for foods with healthier fats, such as lean meats, nuts, and unsaturated oils like canola, olive, and safflower oils.
Trans fats, often found in fast foods and processed foods, are particularly harmful as they raise your LDL cholesterol. These foods may still contain trans fats due to their cooking methods, such as frying. Commercial baked goods, such as cookies, doughnuts, and pastries, often contain trans fats. It is best to completely avoid trans fats if possible, as they have no health benefits and can harm your body.
In addition to avoiding fatty foods, it is recommended to increase your intake of soluble fiber, fruits, and vegetables. Soluble fiber helps prevent your digestive tract from absorbing cholesterol, and you should aim for 10 to 25 grams per day. Plant stanols and sterols, found in whole grains, nuts, legumes, and oils, can also help lower LDL and triglyceride levels.
Making heart-healthy lifestyle changes, such as choosing healthier fats and limiting salt and alcohol intake, can effectively lower your cholesterol levels and reduce your risk of heart disease.
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Frequently asked questions
It can take between 3 to 6 months to see lower LDL cholesterol numbers through diet and exercise, but this may take longer for some people who adjust to those lifestyle changes at different rates.
Foods that are high in saturated fat, such as fried and processed foods, baked goods, meats, dairy products, chocolate, and foods containing trans fats, should be avoided.
A diet high in soluble fibre, fruits, vegetables, and omega-3 fatty acids can help lower LDL cholesterol. The DASH and Mediterranean diets are recommended by some experts as they emphasise high fibre and healthy fats.
Regular physical activity and weight management are important components of lowering cholesterol. Aim for at least 150 minutes of exercise per week. Additionally, quitting smoking can help lower cholesterol and reduce the risk of serious health problems.
