Cholesterol-Busting Diet: Foods To Eat And Avoid

High cholesterol can be lowered by implementing diet and lifestyle changes. Eating a heart-healthy diet can help to reduce and manage cholesterol levels in the blood and reduce the risk of heart disease. To lower your cholesterol, you need to cut down on the amount of saturated fat that you consume and eat plenty of fibre.

Cut down on saturated fats

To reduce cholesterol, it's important to cut down on saturated fats. This means limiting animal fats like butter, cream and fatty cuts of meat, such as sausages. The American Heart Association recommends reducing your intake of red meat, including beef and pork, as well as processed meats like deli meats and hot dogs. These foods are high in saturated fat, which can increase your cholesterol levels.

It's also important to be mindful of the fats you cook with. Instead of using butter or lard, opt for healthier alternatives like olive oil or rapeseed oil. These oils are rich in monounsaturated fats, which can help to lower your cholesterol levels.

Another way to cut down on saturated fats is to choose leaner cuts of meat. When buying beef or pork, look for cuts with less marbling, which indicates a lower fat content. You can also trim visible fat from meat before cooking it to reduce the amount of saturated fat you consume.

In addition to limiting saturated fats, it's important to increase your intake of unsaturated fats. These healthy fats can be found in foods like avocados, nuts and seeds, as well as oils like olive oil and avocado oil. Including these foods in your diet can help to improve your cholesterol levels and overall heart health.

Finally, remember that while reducing saturated fat is important, it's just one part of a healthy diet. Make sure to also focus on eating plenty of fruits and vegetables, whole grains and legumes, as well as getting regular exercise and maintaining a healthy weight. By making these comprehensive lifestyle changes, you can effectively lower your cholesterol levels and improve your overall health.

Eat more fibre

To lower your cholesterol, it's important to eat more fibre. Fibre is an important nutrient for gut and heart health. Focus on eating fruits and vegetables, whole grains and legumes. These foods are high in fibre and will help to lower your cholesterol.

It's also important to limit cholesterol-raising saturated fats, which are found in animal products such as meat and dairy. Saturated fats can clog your arteries, leading to a heart attack or stroke. Instead, opt for plant-based proteins and healthy fats, such as those found in avocados, nuts and seeds.

A good way to increase your fibre intake is to start your day with a high-fibre breakfast. For example, you could have oatmeal made with water or almond milk, topped with fresh berries and a sprinkle of chia seeds or flaxseeds. These seeds are an excellent source of fibre and healthy fats, which can help to lower your cholesterol.

For lunch and dinner, aim to fill half your plate with vegetables. Try to include a variety of colours, as different coloured vegetables contain different nutrients. Some high-fibre vegetables include broccoli, spinach, Brussels sprouts, and sweet potatoes. You can also add legumes, such as beans, lentils and chickpeas, to your meals for an extra fibre boost.

In addition to increasing your fibre intake, it's important to stay hydrated by drinking plenty of water. Water helps to promote healthy digestion, which is crucial for maintaining good cholesterol levels. Aim for at least eight glasses of water per day, or more if you're physically active or live in a hot climate.

Eat more fruits and vegetables

Eating a heart-healthy diet can help to reduce and manage cholesterol levels in the blood and reduce the risk of heart disease. To lower your cholesterol, you need to cut down on the amount of saturated fat that you consume and eat plenty of fibre. Focus on eating fruits and vegetables, whole grains and legumes. Keep simple carbohydrates to a minimum.

Fruits and vegetables are a great source of fibre, which is an important nutrient for both gut and heart health. They are also low in saturated fat and simple carbohydrates, which can raise cholesterol levels.

When planning your meals, try to include a variety of fruits and vegetables. Aim for a rainbow of colours, as different coloured fruits and vegetables contain different nutrients. For example, dark, leafy greens like spinach and kale are rich in vitamins and minerals, while orange and red fruits and vegetables like carrots, sweet potatoes, and tomatoes are high in antioxidants.

In addition to fresh fruits and vegetables, you can also include frozen, canned, and dried options. Just be mindful of added sugars and sodium in canned and dried fruits and vegetables.

You can also try incorporating fruits and vegetables into your meals in creative ways. For example, add chopped vegetables to soups, stews, and sauces, or blend fruits into smoothies or use them as a topping for yogurt or oatmeal.

Limit red meat

To reduce cholesterol, it is important to cut down on saturated fat and eat plenty of fibre. This means limiting animal fats like butter, cream and fatty cuts of meat, such as sausages. The American Heart Association recommends limiting red meat, including beef and pork, as well as processed meats like deli meats and hot dogs. This is because these meats are high in saturated fat, which can lead to high cholesterol.

Red meat is a good source of protein, but it is important to be mindful of the amount and type of red meat consumed. When choosing red meat, opt for leaner cuts such as sirloin or tenderloin, and trim any visible fat before cooking. It is also beneficial to cook red meat in a way that minimises the formation of harmful compounds. Grilling, broiling or roasting are healthier options than frying, as they allow excess fat to drip away from the meat.

In addition to limiting red meat, it is important to incorporate other sources of protein into your diet. Plant-based proteins, such as beans, lentils and nuts, are excellent alternatives and provide additional health benefits. For example, beans and lentils are high in fibre, which helps to lower cholesterol.

When it comes to portion sizes, it is recommended to limit red meat to two to three servings per week. A serving size is typically considered to be about the size of the palm of your hand or 85-100 grams. This allows for a balanced approach, ensuring you get the necessary nutrients while maintaining a healthy cholesterol level.

Monitor your progress

To monitor your progress when trying to lower your cholesterol, you should take a regular blood test. If you're not seeing positive changes, speak to your GP as you may need medication to reduce it.

There is no quick fix to lower cholesterol. No single food or meal will help to lower your cholesterol. Some people will need medication to manage high cholesterol, and others may see an improvement from lifestyle changes. Heart health is about consistently eating mostly heart-healthy foods and looking at the quality of your overall diet.

To lower your cholesterol, you need to cut down on the amount of saturated fat that you consume and eat plenty of fibre. Focus on fruits and vegetables, whole grains and legumes while limiting cholesterol-raising saturated fat and keeping simple carbohydrates to a minimum.

Although traditionally avoided because they're high in dietary cholesterol, new evidence suggests that eggs and shrimp do not impact blood cholesterol as strongly as previously thought. So, while the focus should still be on eating an overall healthy diet, feel free to include these two foods in your meal plan.

Frequently asked questions