Cholesterol-Busting Diet: A 7-Day Plan For Healthy Eating

High cholesterol can put you at risk of coronary heart disease and other heart diseases. While medication can help manage high cholesterol, lifestyle changes such as healthy eating, weight management, and regular physical activity can also help lower cholesterol levels. Here is a 7-day diet plan to help you get started on reducing your cholesterol levels.

Eat more fruits and vegetables

Eating more fruits and vegetables is a great way to lower your cholesterol and improve your heart health. Fruits and vegetables are important sources of vitamins, fiber, and other nutrients. They are also key components of a "dietary portfolio of cholesterol-lowering foods", which has been shown to substantially lower LDL cholesterol, triglycerides, and blood pressure.

Fruits that are rich in pectin, a type of soluble fibre that lowers LDL cholesterol, include apples, grapes, strawberries, citrus fruits, bananas, oranges, pears, and prunes. Aim for a variety of fruits each day, whether as a snack, in a smoothie, or as part of a meal.

When it comes to vegetables, opt for low-calorie, soluble fibre-rich options like eggplant and okra. Leafy green vegetables such as broccoli, spinach, kale, and Brussels sprouts are also excellent choices, as they are rich in fibre and antioxidants, which can help your body fight against cancer and diabetes.

In addition to whole fruits and vegetables, fruit and vegetable juices can also be a good source of nutrients. However, be mindful of added sugars and opt for fresh-squeezed or 100% fruit or vegetable juice when possible.

By incorporating more fruits and vegetables into your diet, you'll not only be lowering your cholesterol but also improving your overall health and well-being.

Consume whole grains

Whole grains are an essential part of a healthy diet, especially when it comes to lowering cholesterol. They are the healthiest type of grain to eat and are linked to lower cholesterol levels and a reduced risk of heart disease, diabetes, certain cancers, and other health issues.

Whole grains are recommended by researchers and experts for anyone with high cholesterol. This is largely due to their high fibre content, which reduces the absorption of cholesterol into the bloodstream. The United States Department of Agriculture's (USDA) 2020-2025 Dietary Guidelines for Americans recommend that half of all grains consumed come from whole-grain sources.

To incorporate more whole grains into your diet, you can start by replacing refined foods like white bread, white rice, and white flour with whole-grain alternatives. For example, you could switch from white rice to brown rice, which has more than 3 grams of fibre per cup compared to less than 1 gram in white rice. You could also try rye, a type of grass grown mainly for rye bread and whiskey, which has 12 grams of fibre per cup. Quinoa, a gluten-free grain from South America, is another excellent choice as it is a complete protein and offers one of the only plant-based sources of all nine essential amino acids.

Oats are another popular and effective choice for lowering cholesterol. They are a budget-friendly option that can be prepared in a variety of ways, such as steel-cut, rolled, or old-fashioned oats, or added to baked goods, soups, and casseroles. Whole-grain oat-based cereals like oatmeal or Cheerios can also help lower cholesterol, providing 1 to 2 grams of soluble fibre per serving.

By incorporating more whole grains into your diet, you can effectively lower your cholesterol and improve your overall health.

Reduce saturated fats

Reducing your consumption of saturated fats is a key part of lowering your cholesterol. Saturated fats are found in foods like butter, ghee, suet, lard, coconut oil, cured meats, pastries, dairy products, and chocolate. To reduce your saturated fat intake, try the following:

Switch to Lean Proteins

Choose leaner cuts of meat, such as chicken breast or turkey breast, and remove the skin before cooking. Substitute ground turkey or chicken for ground beef. When eating fish, opt for fatty fish like salmon, tuna, or mackerel, which are rich in omega-3 fatty acids. These can help lower LDL cholesterol.

Reduce Dairy Consumption

Opt for lower-fat or reduced-fat dairy products, such as skimmed milk, or consider dairy alternatives. Instead of sour cream, try non-fat plain yoghurt or a blend of yoghurt and low-fat cottage cheese. Use low-fat cheeses, and choose stronger-tasting cheeses so you need less.

Cook with Healthier Oils

Use liquid vegetable oils such as canola, olive, sunflower, or safflower oil instead of butter, lard, or coconut oil. Measure oil with a teaspoon to control the amount, or use an oil spray.

Choose Healthier Snacks

Instead of chips, opt for pretzels or unbuttered popcorn. Swap sugary, high-fat snacks like chocolate, doughnuts, and pastries for a handful of plain, unsalted nuts, a slice of fruit loaf, or a piece of malt loaf.

Read Nutrition Labels

Check nutrition labels on the front and back of packaging to make informed choices. Look for "saturates" or "sat fat" on the label, and aim for products with green or amber labels for saturated fat. Be cautious of terms like "light" or "lite," as these may not always indicate reduced saturated fat content.

Choose healthier fats

Choosing healthier fats is an important part of reducing cholesterol. While older dietary advice suggested that lowering overall fat consumption was beneficial, newer research has shown that healthy fats are necessary and beneficial for health.

The type of fat you eat is the most important factor. "Good" unsaturated fats, found in vegetable oils (olive, canola, sunflower, soy, and corn), nuts, seeds, and fish, are beneficial and can lower disease risk. "Bad" trans fats, on the other hand, increase disease risk even in small quantities and should be avoided. These are mostly found in processed foods made with partially hydrogenated oils. Saturated fats, while not as harmful as trans fats, can negatively impact health and should be consumed in moderation. Red meat, butter, cheese, ice cream, and plant-based fats like coconut oil and palm oil are high in saturated fat.

When reducing your consumption of foods high in saturated fats, replace them with healthier alternatives. Instead of red meat and butter, opt for fish, beans, nuts, and healthy oils. Choose lean meats and unsaturated oils like canola, olive, and safflower oils. Avocados, nuts, seeds, olives, and cooking oils made from plants or seeds are all recommended as part of a heart-healthy eating pattern.

In addition to choosing healthier fats, limiting your total fat and saturated fat intake is also important. No more than 25-35% of your daily calories should come from dietary fats, and less than 7% from saturated fat. This will help ensure that you're getting a healthy balance of fats in your diet and improving your overall cholesterol levels.

Exercise regularly

Exercise is a great way to lower your cholesterol levels. According to the National Heart, Lung, and Blood Institute, exercise helps to increase levels of HDL (the "good" cholesterol) and lower levels of LDL (the "bad" cholesterol).

The type of workout you do is less important than how often and how regularly you do it. It is recommended to get at least 30 minutes of moderate-intensity exercise daily, with resistance training twice a week. You can also try to incorporate exercise into your daily routine in other ways, such as taking a walk during your lunch break, standing up to take phone calls, or jumping rope.

• Running or jogging
• Brisk walking
• Cycling
• Swimming
• Weight lifting
• Yoga

It's important to note that the frequency and duration of exercise are more important than the intensity. Aim for at least 30 minutes of exercise, 5 to 6 days a week, for the greatest benefit.

By incorporating regular exercise into your routine, you can effectively lower your cholesterol levels and improve your overall heart health.

Frequently asked questions