Jeffrey Salazar
Cholesterol is a waxy, fat-like substance found in all the cells in your body. While your body needs some cholesterol to function properly, high cholesterol levels can put you at risk of coronary artery disease and other heart diseases. The liver produces cholesterol, which travels through the blood on proteins called lipoproteins. There are two types of lipoproteins: LDL, or bad cholesterol, which contributes to a buildup of cholesterol in your arteries, and HDL, or good cholesterol, which carries cholesterol from other parts of the body back to the liver to be removed. To maintain healthy cholesterol levels, it is important to make dietary and lifestyle changes.
How to change cholesterol levels with diet
| Characteristics | Values |
|---|---|
| Limit foods high in saturated fat | Sources of saturated fat include meat, dairy products, chocolate, baked goods, deep-fried and processed foods |
| Consume healthier fats | Lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils |
| Increase plant stanols and sterols in your diet | Whole grains, nuts, legumes, and oils, such as olive oil and avocado oil |
| Eat foods high in omega-3 fatty acids | Salmon, tuna, and mackerel |
| Consume more fibre | Oats, bananas, strawberries, whole grains, nuts, legumes, and fruits and vegetables |
| Limit alcohol consumption | No more than 2 drinks per day for men and 1 drink per day for women |
| Exercise regularly | Aim for at least 150 minutes of exercise per week |
| Stop smoking | Smoking increases 'bad cholesterol' and lowers 'good cholesterol' |
| Be patient with dietary changes | Dietary changes may take time to impact cholesterol levels |
| Individual results may vary | Genetic factors and age can influence the effectiveness of dietary changes |
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What You'll Learn
Reduce intake of saturated fats
Saturated fats are a type of "bad" fat that raises your LDL cholesterol levels, which can lead to a buildup of cholesterol in your arteries and increase your risk of heart disease and stroke. Therefore, it is important to reduce your intake of saturated fats to less than 6%-7% of your total daily calories. For someone eating 2,000 calories a day, that's about 11 to 13 grams of saturated fat.
Saturated fats are found naturally in many foods, primarily meat and dairy products. Beef, lamb, some cuts of pork and poultry (with the skin on) contain high levels of saturated fats. Butter, cream, and cheese made from whole or 2% milk are also significant sources of saturated fats. Some plant-based foods, such as coconut, coconut oil, and cocoa butter, as well as palm oil and palm kernel oil (often called tropical oils), also contain saturated fats.
To reduce your intake of saturated fats, you can make some simple substitutions and choose healthier alternatives. Instead of red meat, opt for lean meats or plant-based proteins like beans, soy, and nuts. Choose low-fat or non-fat dairy options, and limit your intake of butter, cream, and full-fat cheeses. When cooking, use unsaturated oils like canola, olive, safflower, soybean, and avocado oils instead of butter or tropical oils.
In addition to these specific substitutions, you can also adopt a heart-healthy eating plan, such as the DASH or TLC diets, or the Mediterranean Diet. These diets emphasize the reduction of saturated fats and the inclusion of healthier alternatives. The TLC diet, for example, recommends that no more than 25-35% of your daily calories come from total fat, with less than 7% from saturated fat. The Mediterranean Diet encourages meals centered around plant-based foods, including fruits, vegetables, whole grains, and beans, with moderate amounts of lean poultry, seafood, and dairy.
Finally, it is important to remember that your overall dietary pattern is more important than any single food or nutrient. A largely vegetarian diet that is rich in fruits, vegetables, whole grains, and plant-based proteins can substantially lower LDL cholesterol and improve your overall health.
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Increase omega-3 fatty acids
Omega-3 fatty acids are a type of polyunsaturated fat that can help to lower cholesterol levels. They work by reducing the levels of triglycerides (a type of fat) in the blood and by preventing the body from absorbing cholesterol.
There are two main types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both are well-documented for their TG-lowering benefits and are available as prescription formulations and dietary supplements. The American Heart Association recommends EPA and DHA for patients with coronary heart disease and hypertriglyceridemia.
You can increase your omega-3 fatty acid intake by consuming certain types of fish, such as salmon, tuna (fresh or canned), and mackerel. The recommended frequency is two servings of these fish per week. However, if you are pregnant or breastfeeding, it is advised to avoid fish that may have high mercury content, such as mackerel.
In addition to fish, omega-3 fatty acids can also be found in dietary supplements, such as fish oil and krill oil. These supplements have been shown to effectively lower triglyceride levels. However, it is important to note that dietary supplements are not subject to the same regulatory standards as prescription drugs, and the concentration of EPA and DHA may vary across different products.
While increasing omega-3 fatty acid intake can be beneficial, it is important to maintain a balanced diet and not exceed the recommended daily intake of total fat and saturated fat. No more than 25-35% of your daily calories should come from dietary fats, and less than 7% from saturated fat.
In summary, increasing your intake of omega-3 fatty acids, particularly through the consumption of certain types of fish, can be an effective strategy to lower cholesterol levels and improve your overall heart health.
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Eat more fruits and vegetables
Eating more fruits and vegetables is a great way to lower your cholesterol levels and improve your overall health. Fruits and vegetables are packed with essential nutrients and antioxidants that can help reduce your risk of heart disease and other chronic conditions.
Firstly, fruits and vegetables are excellent sources of soluble fiber, which is a key nutrient for lowering cholesterol. Soluble fiber helps to bind cholesterol in the digestive system and prevents it from being absorbed into the bloodstream. Aim to include a variety of high-fiber fruits and vegetables in your diet, such as apples, bananas, strawberries, citrus fruits, okra, eggplant, and beans.
Additionally, fruits and vegetables are typically low in saturated fat and calories, which is beneficial for maintaining a healthy weight. Being overweight can increase your LDL ("bad") cholesterol levels and decrease the HDL ("good") cholesterol that carries cholesterol from other parts of your body back to the liver for removal. By incorporating more fruits and vegetables into your meals, you can help control your weight and, in turn, manage your cholesterol levels.
Fruits and vegetables also provide essential vitamins, minerals, and phytochemicals that promote overall health. For example, citrus fruits are rich in vitamin C, which has antioxidant properties that can help protect your body's cells from damage caused by free radicals. The potassium found in many fruits and vegetables can also help lower blood pressure, further reducing your risk of heart disease.
Finally, eating more fruits and vegetables can help displace less healthy foods in your diet. Instead of reaching for processed snacks or fatty foods, opt for a piece of fruit or a vegetable-based snack. This simple substitution can make a significant difference in your cholesterol levels and overall health.
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Limit alcohol consumption
Cholesterol is a waxy, fat-like substance found in all the cells in your body. While your body needs cholesterol to function, too much cholesterol can lead to health issues, including an increased risk of heart disease. One way to address this is by limiting alcohol consumption.
The link between alcohol consumption and cholesterol levels is well-established. Heavy drinking is consistently associated with high LDL (bad) cholesterol, total cholesterol, and triglycerides. A 2019 study of 1,519 people linked binge drinking—8 or more drinks for women and 10 or more for men per day—with a significantly increased risk of high total cholesterol levels. The study also linked heavy drinking to heart disease risk factors, such as high blood pressure.
Light to moderate alcohol consumption, on the other hand, may have a positive impact on cholesterol levels. Research suggests that low to moderate drinking may improve HDL (good) cholesterol levels and reduce the risk of heart disease. However, it is important to note that the definition of "heavy drinking" differs for men and women. For men, heavy drinking is defined as 5 or more drinks on any given day or more than 15 drinks per week. For women, it is defined as 4 or more drinks on any given day or more than 8 drinks per week.
To maintain healthy cholesterol levels and reduce the risk of heart disease, it is recommended to limit alcohol consumption to no more than 2 drinks per day for men and no more than 1 drink per day for women. These guidelines may vary depending on individual health conditions, and a doctor may recommend different limits for those with chronic diseases such as diabetes or heart failure.
In addition to limiting alcohol consumption, a diet rich in fruits, vegetables, whole grains, nuts, and lean protein can help maintain healthy cholesterol levels.
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Exercise regularly
Regular exercise is key to maintaining healthy cholesterol levels. While dietary changes are an important first step, combining them with physical activity can enhance their impact on your cholesterol levels.
Any amount of exercise is beneficial for your overall health, and regular physical exercise has been shown to decrease 'bad' cholesterol (non-HDL) levels in the blood and increase 'good' cholesterol (HDL) levels. HDL cholesterol helps carry 'bad' cholesterol from other parts of your body back to your liver, which then removes it from your body.
If you are exercising to lose excess weight, you are also lowering your cholesterol levels. Research suggests that the more active you are, the more saturated fat your muscles use for energy, meaning there is less saturated fat circulating in your body, which lowers your non-HDL cholesterol levels.
To enhance the benefits of a heart-healthy diet, consider adding aerobic exercises to your routine. The type of exercise that will be most beneficial is still unclear, but any amount of physical activity will have a positive impact on your health.
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Frequently asked questions
Foods that are high in omega-3 fatty acids, such as salmon, tuna, and mackerel, can help lower LDL and triglyceride levels. Eating foods with soluble fibre, such as oats, bananas, and strawberries, can also help lower cholesterol levels. A largely vegetarian diet with plenty of fruits and vegetables, whole grains, and plant-based proteins is a good way to substantially lower LDL.
Foods that are high in saturated fat, such as red meat, dairy products, chocolate, baked goods, and deep-fried and processed foods, can raise cholesterol levels. It is also important to limit the consumption of trans fat and refined carbohydrates, as well as sugary foods and drinks.
In addition to dietary changes, increasing physical activity and quitting smoking can help lower cholesterol levels. Alcohol consumption should also be limited, as it can increase the risk of heart disease by raising blood pressure and triglyceride levels.
