Brenda Khan
Making changes to your diet can be an effective way to lower your cholesterol. While cholesterol is a waxy substance that your body needs to function, the cholesterol you gain from your diet is unnecessary. A largely vegetarian diet, rich in fruits, vegetables, whole grains, nuts, and legumes, can help lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging. In addition to this, limiting foods high in saturated fat and trans fat, such as processed meats, can help reduce bad cholesterol.
| Characteristics | Values |
|---|---|
| Limit foods with | Saturated fat and trans fat |
| Include foods with | Soluble fiber |
| Include foods with | Polyunsaturated fats |
| Include foods with | Plant sterols and stanols |
| Include foods with | Healthy fats (HDL) |
| Include foods with | Protein, mostly from plants |
| Include foods | Oats, barley, psyllium, okra, eggplant, soy protein, whole almonds, fruits, vegetables, legumes, nuts, seeds, avocado, olives, cooking oils made from plants or seeds, fish, beans, lentils, split peas, apples, blackberries, citrus fruits, wholegrains |
| Choose | Unflavoured milk, yoghurt, and cheese |
| Limit or avoid | Processed meats |
| Limit | Intake of rice or noodles |
| Use | Herbs and spices instead of butter, salt, or high-fat sauces |
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What You'll Learn
Increase soluble fibre intake
To lower your cholesterol, it is recommended that you increase your intake of soluble fibre. This is because soluble fibre binds with bile (which is made up of cholesterol) and removes it from your body as waste. As a result, your body's cholesterol absorption is reduced, leading to lower cholesterol levels. Aim for 10 to 25 grams of soluble fibre per day, but consult your healthcare provider to determine the optimal amount for your specific calorie needs.
Soluble fibre is found in a variety of foods, including oatmeal, beans, lentils, and fruits such as apples, blackberries, and citrus fruits. By incorporating these foods into your diet, you can effectively increase your soluble fibre intake. Additionally, soluble fibre has the added benefit of making you feel full, which can help you eat less and manage your weight.
When preparing meals, consider adding beans or lentils to your recipes. These ingredients are excellent sources of soluble fibre and can be incorporated into soups, stews, or salads. For a quick and healthy snack, opt for fruits high in soluble fibre, such as apples or berries.
Another way to increase your soluble fibre intake is to start your day with a bowl of oatmeal. Oatmeal is a great source of soluble fibre and can be topped with fruits or nuts to enhance the flavour and nutritional value. Remember to check nutrition labels when purchasing oatmeal to ensure it is not loaded with added sugars or other unhealthy ingredients.
By making conscious efforts to include more soluble fibre in your diet, you can effectively lower your cholesterol levels and improve your overall health. It is always advisable to consult with a healthcare professional or a dietitian to determine the best approach for your specific needs and to ensure a well-rounded and balanced diet.
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Limit saturated and trans fats
To lower your cholesterol, it is important to limit your intake of saturated and trans fats. These two types of unhealthy fats are the main culprits behind high levels of "bad" LDL cholesterol. While cholesterol is a waxy substance that your body needs to function, the cholesterol you gain from your diet is unnecessary.
Saturated fats are found in many animal products, including meats, cheeses, and dairy products. To reduce your intake of saturated fats, opt for reduced-fat or non-dairy alternatives for milk, yoghurt, and cheese. Choose lean meats and limit your intake of red meat to one to three times a week. Remove the skin from chicken before cooking and avoid processed meats such as sausages, bacon, ham, salami, and deli meats.
Trans fats are often found in highly processed foods, including takeaway food, baked goods, chocolate, chips, sweets, and sugary drinks. To limit your intake of trans fats, reduce your consumption of these processed foods and opt for a diet rich in fresh, unprocessed foods.
In addition to limiting saturated and trans fats, it is also important to increase your intake of soluble fibre, which can help to lower LDL cholesterol. Aim for 10 to 25 grams of soluble fibre per day, found in foods such as oats, barley, beans, lentils, fruits, and vegetables.
By making these dietary changes and limiting saturated and trans fats, you can effectively lower your cholesterol and improve your overall health.
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Eat more fruits and vegetables
Eating more fruits and vegetables is a key part of managing your cholesterol through diet. Fruits and vegetables are important sources of vitamins, fiber, and other nutrients. They are also good sources of soluble fiber, which helps prevent your digestive tract from absorbing cholesterol. Soluble fiber binds around bile, which is composed of cholesterol, and removes it with your body's waste. Aim for 10 to 25 grams of soluble fiber per day.
Fruits and vegetables are also good for the body in ways beyond lowering cholesterol. They help keep blood pressure in check, make arteries more flexible and responsive, and are good for bone and digestive health, as well as vision and mental health.
There are many fruits that are rich in pectin, a type of soluble fiber that lowers LDL cholesterol. These include apples, grapes, strawberries, and citrus fruits. Vegetables that are high in soluble fiber include dried beans, lentils, and split peas.
In addition to eating more fruits and vegetables, there are other dietary changes you can make to lower your cholesterol. Limit your intake of saturated fat and trans fat, which are found in foods such as butter, lard, margarine, and cooking oils. Instead, use liquid vegetable oils such as canola, sunflower, and safflower when cooking or at the table. You can also add more plant-based foods to your diet, such as whole grains, nuts, legumes, and soy products.
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Choose lean meats and low-fat dairy
Lean meats and low-fat dairy products can be a healthy part of a diet aimed at lowering cholesterol. The main sources of cholesterol are animal products, including meats, cheeses, and dairy products. Therefore, it is important to choose lean meats and low-fat or non-fat dairy options.
Meats
Meats can be a good source of protein, but some are high in saturated fat, which raises LDL ("bad") cholesterol levels. Fatty meats such as bacon, sausage, luncheon meats, and ribs should be avoided. Instead, opt for lean meats such as chicken, turkey, and fish. If you eat red meat, limit it to no more than three servings per week and choose loin or round cuts. Baking, broiling, boiling, poaching, or roasting meat can also help reduce the amount of fat. Drain and discard any fat that drains out during cooking.
Dairy
Dairy products are also a major source of cholesterol, especially whole milk and full-fat dairy products. To lower cholesterol, switch to low-fat or non-fat milk, yogurt, and cottage cheese. Choose cheeses made from non-fat milk, such as mozzarella and ricotta. Opt for light or fat-free cream cheese and sour cream. Avoid cream and sauces made with cream. Dairy alternatives, such as plant-based milk, can also be a good choice, but be cautious of coconut milk, which has a high amount of saturated fat.
In addition to choosing lean meats and low-fat dairy, it is important to eat plenty of fruits and vegetables, whole grains, and healthy fats. Soluble fiber, found in dried beans, lentils, fruits, and vegetables, helps lower cholesterol by binding to bile and removing it from the body. Omega-3 fatty acids, found in fish like salmon, tuna, and mackerel, can also help lower LDL cholesterol and reduce the risk of heart problems.
It is also important to limit salt, sugar, alcohol, and high-fat snack foods, as these can contribute to weight gain and increase the risk of heart disease. Making these dietary changes can help lower cholesterol levels and reduce the risk of heart-related health issues.
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Add plant sterols and stanols
Phytosterols are natural compounds found in plants that can help lower cholesterol levels and reduce the risk of heart disease. Plant sterols and stanols are similar in size and shape to cholesterol, so they compete with cholesterol for absorption in our intestines. This means that when your body digests plant sterols instead of cholesterol, it removes some of the latter as waste, resulting in lower cholesterol levels.
Plant stanols and sterols are natural chemicals found in small amounts in some plant-based foods like vegetable oils, nuts, seeds, legumes, fruits, vegetables, and wholegrains. Studies show that eating foods that provide you with around 2 grams of plant stanols or sterols every day can reduce LDL cholesterol (the "bad" cholesterol) in our blood. However, the amount found naturally in food is not enough to lower cholesterol levels. Therefore, food companies have developed foods with added plant sterols or stanols, such as yogurt drinks, fat spreads, milk, and yogurts.
To achieve 2 grams of plant stanol or sterol per day, you can consume one plant stanol or sterol-fortified mini yogurt drink (one bottle) or one pot of yogurt per day, which contains the recommended amount. Alternatively, you can consume two to three portions of foods with at least 0.8 grams of added plant sterol or stanol per day. These include two teaspoons (10 grams) of fortified spread (enough for 1-2 slices of bread). It is important to note that these products can be expensive, but supermarket own brands offer similar benefits at a lower cost.
While plant stanols and sterols can be beneficial, they are not a substitute for a healthy diet or a replacement for cholesterol-lowering medication. To effectively lower cholesterol, it is crucial to make long-term changes to your diet and lifestyle, such as increasing your intake of healthy fats, dietary fiber, and plant-based foods, while reducing unhealthy fats and limiting alcohol consumption.
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Frequently asked questions
To lower your cholesterol, limit foods high in saturated fat and avoid foods with trans fat. These fats raise your “bad” cholesterol (LDL). Instead, add more soluble fibre to your diet, which binds to bile (made of cholesterol) and removes it from your body. You can get soluble fibre from foods like oats, barley, beans, lentils, fruits, and vegetables.
Foods that are high in saturated or trans fat include baked goods, chocolate, chips, processed meats (like sausages, deli meats, bacon, and salami), and takeaway food.
Heart-healthy meals include a wide variety of fresh and unprocessed foods. Aim for meals with plenty of fruits and vegetables, whole grains, legumes (like beans and lentils), nuts, and seeds. You can also include smaller amounts of eggs, lean poultry, and fish.
If you are trying to lower your cholesterol, opt for reduced-fat or non-fat dairy products like milk, yoghurt, and cheese. When it comes to meat, limit processed and red meat, and choose lean meats where possible. Remove the skin from chicken before cooking to reduce your intake of saturated fat.
