Leena Watts
High cholesterol can put you at risk of coronary artery disease and other heart diseases. While your body does need some cholesterol to function properly, high levels of LDL cholesterol can lead to a buildup of cholesterol in your arteries. One of the most important ways to lower your LDL cholesterol is through diet. This involves learning which foods to avoid, which to limit, and which to eat more of.
| Characteristics | Values |
|---|---|
| Intake of healthy fats | Avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish |
| Intake of dietary fibre | Vegetables, fruits, wholegrains, legumes, nuts and seeds |
| Physical activity | Aim for at least 150 minutes of exercise a week |
| Weight loss | Losing extra weight can help improve cholesterol levels |
| Smoking cessation | Smoking can lead to high cholesterol levels |
| Genetic factors | Family history may affect cholesterol levels |
| Dietary changes | Limit foods rich in saturated fats, such as meat, dairy, chocolate, baked goods, and processed foods |
| Heart-healthy meals | Fruits, vegetables, legumes, nuts, whole grains, low-fat dairy, fish, poultry without skin, and lean meats |
| Omega-3 fatty acids | Salmon, tuna, and mackerel |
| Plant stanols and sterols | Whole grains, nuts, legumes, olive oil, avocado oil, orange juice, margarine, and bread |
| Soluble fibre | Oats, bananas, and strawberries |
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What You'll Learn
- Eat more fibre-rich foods like fruits, vegetables, beans, and whole grains
- Consume foods with healthy fats like avocado, nuts, seeds, and fish
- Limit foods with saturated fats like red meat, dairy, and baked goods
- Increase physical activity to help manage weight and lower LDL cholesterol
- Avoid sugary drinks, salt, and added sugars
Eat more fibre-rich foods like fruits, vegetables, beans, and whole grains
Eating more fibre-rich foods like fruits, vegetables, beans, and whole grains is a great way to reduce your LDL cholesterol levels. Soluble fibre binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.
Fruits and vegetables are an excellent source of soluble fibre. Apples, grapes, strawberries, and citrus fruits are particularly good at lowering LDL cholesterol as they are rich in pectin, a type of soluble fibre. A largely vegetarian diet that is high in fruits and vegetables has been shown to substantially lower LDL cholesterol.
Beans are another fantastic food to incorporate into your diet. Canned beans of multiple varieties, including black, navy, pinto, dark red kidney, and white kidney, have been shown to decrease total and LDL cholesterol in adults with elevated LDL cholesterol. Consuming just one cup (180g) of canned beans daily can help to lower your cholesterol levels.
Whole grains are also an effective way to reduce LDL cholesterol. Unlike refined foods, whole grains are high in dietary fibre, particularly soluble fibre, which can reduce the absorption of cholesterol into your bloodstream. Examples of whole grains that can help lower cholesterol include rye, quinoa, and oats.
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Consume foods with healthy fats like avocado, nuts, seeds, and fish
Consuming foods with healthy fats is an important part of lowering your LDL cholesterol through diet. Avocados, nuts, seeds, and fish are all great sources of healthy fats.
Avocados are a fruit that is high in healthy monounsaturated fatty acids. These types of fats are known to increase HDL ("good") cholesterol while reducing LDL ("bad") cholesterol. Avocados are also a good source of fiber, which can help to lower cholesterol.
Nuts are another great source of healthy fats, including monounsaturated and polyunsaturated fats. They also contain fiber, plant sterols, and other nutrients that can help to lower cholesterol. Examples of nuts that can help lower LDL cholesterol include almonds, walnuts, pistachios, and macadamia nuts.
Seeds, such as flaxseeds, chia seeds, pumpkin seeds, and sesame seeds, are also high in healthy fats, fiber, and other nutrients that can help to lower cholesterol. For example, flaxseeds and chia seeds are good sources of omega-3 fatty acids, which can help to reduce inflammation and lower LDL cholesterol. Pumpkin seeds contain plant compounds called phytosterols, which may help to lower cholesterol. Sesame seeds have been found to lower blood cholesterol and reduce inflammation and oxidative stress.
Fish is a great source of lean protein and is generally low in saturated fat, making it a heart-healthy choice. While fish does contain some cholesterol, it is lower than many other sources of animal protein, such as chicken and beef. Fish is also high in omega-3 fatty acids, which are a type of unsaturated fatty acid that can help to reduce inflammation and lower the risk of heart disease and stroke. Examples of fish that are high in omega-3s include salmon, sardines, and tuna.
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Limit foods with saturated fats like red meat, dairy, and baked goods
To reduce your LDL cholesterol through diet, it is important to limit foods with saturated fats, such as red meat, dairy, and baked goods.
Red Meat
Red meat, such as beef, lamb, and pork, is a significant source of saturated fat. While eating moderate amounts of red meat can provide a good source of protein, iron, zinc, and vitamin B12, it is important to limit your consumption. The American Institute for Cancer Research recommends limiting red meat consumption to no more than 3 portions a week or about 12-18 ounces (cooked). It is also suggested to avoid processed meats, such as hot dogs, bacon, sausages, and deli meats, as these have been linked to an increased risk of colorectal cancer. Instead, opt for fresh roasted poultry, fish, or plant-based proteins like nut butters, hummus, and bean spreads.
Dairy
Dairy products, such as milk, cheese, and butter, can also be high in saturated fat. While dairy is not necessarily bad for you, there may be benefits to reducing your intake. A dairy-free diet can help manage allergies and lactose intolerance, alleviate bloating, and improve acne and digestive health. It can also help with weight loss, as full-fat dairy products can be high in sugar and saturated fat. If you choose to cut down on or eliminate dairy, be sure to replace the nutrients it provides, such as calcium, protein, and vitamins B12 and D.
Baked Goods
Baked goods, such as cakes, pastries, and biscuits, are often high in saturated fat and calories. To reduce your intake of saturated fat from baked goods, consider some healthier alternatives. For example, use wholegrain flour instead of white flour to increase the fibre content and make your bakes more filling. You can also reduce the amount of saturated fat in pastry by using a recipe that only calls for a top crust, or by using unsaturated fats like sunflower spread instead of butter or palm oil. When it comes to icing, a drizzle of glacé (water) icing or a light sprinkle of icing sugar can be a healthier alternative to butter icing. Finally, consider making 'mini' versions of your favourite bakes to enjoy the taste while reducing the fat and calorie content per portion.
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Increase physical activity to help manage weight and lower LDL cholesterol
Exercise and physical activity are great ways to start managing your LDL cholesterol levels. According to the American Heart Association, high cholesterol is often caused by a lack of exercise and being overweight. Therefore, increasing your physical activity can be a "no-brainer solution" to improving your cholesterol levels.
The recommended amount of exercise is at least 30 minutes, five to seven times per week. You can start slowly and gradually increase the intensity of your workouts. Some examples of exercises that can help lower LDL cholesterol include walking, brisk walking, running, cycling, and swimming. These exercises can also help raise your HDL cholesterol levels, which is the "good" cholesterol that helps remove the "bad" LDL cholesterol from your bloodstream.
If you are not used to running or find it challenging, you can opt for brisk walking, which offers similar health benefits. Swimming is another excellent option for improving your overall heart health and lowering cholesterol. Yoga is also beneficial for improving flexibility, working your physical and mental muscles, and enhancing sleep, which can positively impact other lifestyle habits.
It is important to note that combining exercise with a healthier diet and lifestyle choices will make the most significant impact on lowering your LDL cholesterol levels.
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Avoid sugary drinks, salt, and added sugars
To reduce LDL cholesterol through diet, it is important to avoid sugary drinks, salt, and added sugars. Here's how:
Avoid Sugary Drinks
Drinks containing added sugars, such as soft drinks, cordials, energy drinks, and sports drinks, can negatively impact your cholesterol levels. These drinks can add a significant amount of extra calories and sugar to your diet, which can lead to weight gain and increase your risk of diabetes and heart disease. Instead, opt for heart-healthy drink choices like water, tea, and coffee without adding sugar.
Limit Added Sugars
Added sugars are different from the natural sugars found in fruits or milk. They are empty calories that provide no nutritional value and can lead to weight gain, affecting your cholesterol levels and liver function. Limit your intake of candies, cakes, cookies, ice cream, and other baked goods. Check food labels for added sugars and choose low-glycemic index foods to help keep your blood sugar stable. Women should aim for no more than 6 teaspoons of added sugar per day, while men should limit themselves to 9 teaspoons.
Reduce Salt Intake
High salt intake is linked to elevated cholesterol levels and can increase your risk of heart disease. The National Heart, Lung, and Blood Institute provide guidelines on reducing salt and sodium in your diet. It is recommended to limit your daily sodium intake to less than 2,300 mg, which is equivalent to about one teaspoon of salt. This can be achieved by reducing the amount of salt added during cooking and at the table, as well as limiting processed and packaged foods that tend to be high in sodium.
In addition to these specific recommendations, it is important to adopt a healthy and balanced diet that includes a variety of whole, nutrient-rich foods. Increasing your physical activity and managing your weight can also positively impact your cholesterol levels and overall health.
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Frequently asked questions
LDL cholesterol is sometimes called the "'bad'" cholesterol. A high level of LDL cholesterol leads to a buildup of cholesterol in your arteries, increasing the risk of coronary artery disease and other heart diseases.
Foods that are high in dietary fibre, particularly soluble fibre, can help reduce LDL cholesterol. This includes fruits, vegetables, beans, oats, whole grains, and legumes. Eating fish two to three times a week can also help lower LDL cholesterol by providing omega-3 fatty acids, which reduce triglycerides in the bloodstream and protect the heart.
Yes, one example is the Therapeutic Lifestyle Changes (TLC) diet, which recommends limiting saturated fat intake and adding soluble fibre, plant stanols, and sterols to your daily meals. The DASH eating plan is another diet that can help lower cholesterol.
Yes, increasing physical activity and reducing sedentary behaviour can help lower LDL cholesterol. Losing any extra weight can also reduce the risk of high LDL cholesterol and improve overall health. Additionally, quitting smoking can help lower cholesterol and reduce the risk of serious health problems associated with high cholesterol, such as heart attacks, strokes, and cancer.
Yes, it is important to limit or avoid saturated fats, which are found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Instead, opt for foods containing healthier fats, such as polyunsaturated and monounsaturated fats found in plant-based oils, nuts, lean meats, and fatty fish.
