Dante Carrillo
High cholesterol levels in the blood can lead to coronary artery disease and other heart diseases. While the body needs some cholesterol to function properly, high levels of LDL cholesterol can cause a buildup in your arteries. To reduce cholesterol levels, it is important to limit your salt and alcohol intake, as well as cut down on fatty foods, especially those containing saturated fats. A healthy, balanced diet that is low in saturated fats and trans fats and high in dietary fibre can help lower cholesterol levels. Eating foods such as fruits, vegetables, beans, nuts, whole grains, and oats is beneficial. Additionally, omega-3 fatty acids found in fish like salmon, tuna, and mackerel can help lower LDL levels.
How to reduce cholesterol level in the blood by diet
| Characteristics | Values |
|---|---|
| Reduce intake of | Salt, alcohol, fatty foods, especially those containing saturated fats |
| Increase intake of | Fruits, vegetables, beans, nuts, whole grains, legumes, foods with high dietary fibre, foods with polyunsaturated fats, foods with omega-3 fatty acids, plant stanols and sterols |
| Exercise | Aim for at least 150 minutes (2.5 hours) of exercise per week |
| Stop | Smoking |
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What You'll Learn
Eat more fibre, fruits, vegetables, legumes, wholegrains, nuts and seeds
Eating more fibre, fruits, vegetables, legumes, wholegrains, nuts and seeds is a great way to lower your cholesterol.
Firstly, eating foods high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood. Soluble fibre binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Good sources of soluble fibre include oatmeal, beans, lentils, fruits, and vegetables. Insoluble fibre, found in whole grains, beans, lentils, and most vegetables, helps keep our stools soft and regular. Both types of fibre make us feel full, which helps us to eat less.
Fruits and vegetables are key components of a cholesterol-lowering diet. Fruits such as bananas, strawberries, apples, grapes, and citrus fruits are rich in pectin, a type of soluble fibre that lowers LDL cholesterol. Vegetables, meanwhile, are a good source of both soluble and insoluble fibre.
Legumes, such as beans and lentils, are another important food group to include in your diet. They are a good source of soluble fibre, which helps to lower cholesterol, and also provide plant-based protein.
Nuts are also an excellent addition to your diet. Studies have shown that eating almonds, walnuts, peanuts, and other nuts is good for the heart and can slightly lower LDL cholesterol. Nuts are rich in unsaturated fats, a healthy type of fat that helps to reduce LDL cholesterol. They are also loaded with protein and other micronutrients such as minerals and vitamins.
Finally, seeds are a great way to add healthy fats to your diet. They are a good source of polyunsaturated fats, which directly lower LDL cholesterol. Examples of seeds to include in your diet are sunflower seeds, safflower seeds, and sesame seeds.
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Consume foods with omega-3 fatty acids, like fish
Consuming foods rich in omega-3 fatty acids is an excellent way to lower your cholesterol levels. Omega-3 fatty acids are a type of polyunsaturated fat that your body cannot produce on its own. They are often referred to as "good fats" because they provide numerous health benefits.
One of the most prominent sources of omega-3 fatty acids is fish, especially fatty fish like salmon, trout, anchovies, tuna, and mackerel. Eating fish two to three times a week is recommended, as it helps lower LDL cholesterol by providing LDL-lowering omega-3 fats. Additionally, omega-3s in fish reduce triglycerides in the bloodstream and protect the heart by lowering the risk of arrhythmias and slowing plaque buildup in arteries. It's important to note that some fish, like king mackerel, swordfish, and albacore tuna, contain higher levels of mercury, so consumption should be mindful and varied.
While fish is a prominent source of omega-3s, it's not the only option. For those who don't eat fish, plant-based sources of omega-3s include plant oils such as canola oil, flaxseed oil, and chia seeds. These oils are rich in alpha-linolenic acid (ALA), an essential fatty acid that your body needs to obtain from your diet. While ALA is not as easily absorbed as EPA and DHA, it can still be converted into these important fatty acids in small amounts. Ground flaxseeds and chia seeds are also excellent ways to boost your ALA intake.
In addition to the plant-based sources mentioned above, some animal products like yogurt, milk, and grass-fed beef contain small amounts of omega-3s. Omega-3 fortified foods, such as certain types of eggs, yogurt, and milk, are also available.
Overall, consuming foods rich in omega-3 fatty acids, like fish, is a heart-healthy choice that can help lower cholesterol levels and provide numerous other health benefits.
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Limit alcohol and salt consumption
While limiting alcohol and salt consumption may not directly lower your cholesterol, it can help lower your risk of heart disease by reducing your blood pressure.
Firstly, limiting your salt intake to no more than 2,300 milligrams (about 1 teaspoon) a day can help lower your blood pressure. This includes all the sodium you consume, whether it's added during cooking, at the table, or already present in food products. To reduce your sodium intake, opt for low-salt or "no added salt" foods and seasonings.
Additionally, alcohol consumption should be limited to no more than two drinks per day for men and one drink per day for women. Alcohol adds extra calories, which can lead to weight gain and increase your LDL ("bad") cholesterol) level. Excessive alcohol consumption can also raise your blood pressure and triglyceride level, increasing your risk of heart disease. While light to moderate alcohol intake may not increase LDL cholesterol levels, heavy drinking is consistently linked to high LDL cholesterol. Therefore, limiting alcohol consumption is crucial in maintaining healthy cholesterol levels and reducing the risk of heart disease.
It is important to note that heart-healthy lifestyle changes, including dietary modifications, play a crucial role in lowering cholesterol levels and maintaining overall cardiovascular health.
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Exercise regularly
Exercise is an important part of a heart-healthy lifestyle and can help lower your cholesterol levels. Regular physical exercise has been shown to decrease "bad" cholesterol (non-HDL cholesterol) levels in the blood and increase "good" cholesterol (HDL cholesterol) levels. HDL cholesterol helps to move "bad" cholesterol to your liver so it can be removed from the body.
The European Society of Cardiology (ESC) has summarized the short- and long-term effects of aerobic exercise and resistance training on people with normal lipid profiles and those with high lipid profiles. However, the exact amount of exercise required to improve lipid profiles and reduce cardiovascular risk has not yet been established.
Despite this, research has shown that increasing the intensity of aerobic exercise has a more consistent effect on HDL cholesterol levels. One study found that a 6-month aerobic exercise training program, which progressed from 50 to 85% of maximum aerobic power for 20-60 minutes three times a week, resulted in significant decreases in total cholesterol and the total: HDL cholesterol ratio. Similarly, another study reported significant reductions in plasma triglycerides and increases in HDL cholesterol after training three to four times a week at 70-85% HRmax for 30-45 minutes.
In addition to aerobic exercise, resistance training has also been shown to have beneficial effects on cholesterol levels. One study found significant reductions in LDL cholesterol, total cholesterol, and the total: HDL cholesterol ratio with both moderate-intensity and high-intensity resistance training. However, significant increases in HDL cholesterol were only observed in the high-intensity group.
It is important to note that early intervention is key when it comes to reducing cholesterol levels through exercise. Long-term exposure to lower LDL cholesterol levels has been associated with a significant reduction in cardiovascular risk, even more so than treatment with statins starting in later life.
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Avoid saturated and trans fats
Saturated and trans fats are two types of unhealthy fats that elevate "bad" LDL cholesterol levels in the blood. This can lead to a higher risk of heart disease and stroke, and even a higher risk of developing type 2 diabetes. To reduce your cholesterol levels, it is important to limit or avoid consuming these fats.
Saturated fats are fat molecules that are "saturated" with hydrogen molecules. They are usually solid at room temperature and occur naturally in many foods, particularly animal products. Meat and dairy products like beef, lamb, pork, poultry (with the skin on), butter, cream, and cheese are common sources of saturated fat. Some plant-based foods, such as coconut, coconut oil, cocoa butter, and palm oil, also contain saturated fats. The American Heart Association recommends that adults who need to lower their LDL cholesterol limit their consumption of saturated fat to less than 6% of their total daily calories. For someone eating 2,000 calories a day, this translates to about 11 to 13 grams of saturated fat.
Trans fats, or trans fatty acids, are created by adding hydrogen to liquid vegetable oils, making them more solid. They are often used in fried foods and baked goods like pastries, pizza dough, cookies, and crackers due to their desirable taste and texture. Trans fats not only raise LDL cholesterol but also lower HDL ("good") cholesterol levels. Since 2006, the FDA has required that trans fat content be listed on the Nutrition Facts panel of packaged foods. When checking the nutrition label, look for "partially hydrogenated oils" or "hydrogenated vegetable oils" in the ingredients list. It is best to completely avoid trans fats if possible.
To avoid saturated and trans fats, consider the following tips:
- Limit your consumption of fried fast food, as commercial shortening and deep-frying fats often contain these unhealthy fats.
- Reduce your intake of processed and baked goods, such as cookies, doughnuts, pastries, crackers, muffins, and pies, as they may be made with shortening or partially hydrogenated vegetable oils, which are high in trans fat.
- Choose lean meats and poultry prepared without added saturated and trans fats.
- Use soft margarine as a substitute for butter, opting for liquid or tub varieties over harder stick forms.
- Follow a heart-healthy eating plan like the Mediterranean Diet, which emphasizes plant-based foods, moderate amounts of fish and lean poultry, and limits saturated and trans fats.
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Frequently asked questions
Eating foods high in dietary fibre, especially soluble fibre, can help lower cholesterol levels. This includes vegetables, fruits, wholegrains, legumes, nuts and seeds. Eating fish two to three times a week can also help lower cholesterol by delivering LDL-lowering omega-3 fats.
Foods that are high in saturated fat, such as red meat, can increase cholesterol levels. It is also important to limit salt and alcohol intake.
Aside from diet, cholesterol levels can be lowered by increasing physical activity and exercise. It is recommended to aim for at least 150 minutes of exercise per week. Quitting smoking can also help lower cholesterol levels.
