Madeleine Hull
A healthy, balanced diet that is low in saturated fats and trans-fats can help to lower your cholesterol. Foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
| Characteristics | Values |
|---|---|
| Foods to eat | Oats, lean meat, fruits, vegetables, wholegrains, legumes, nuts, seeds, canola oil, olive oil, sunflower oil, peanut oil, sesame oil |
| Foods to avoid | Meats, dairy products, chocolate, baked goods, deep-fried foods, processed foods, foods with hydrogenated oils, foods with partially hydrogenated vegetable oils, foods with saturated fats, foods with trans fats |
| Dietary fibre | Soluble fibre |
| Physical activity | Low levels |
| Body fat | Overweight, obese, too much around the middle |
| Smoking | Yes |
| Genetics | Family history |
What You'll Learn
Healthy fats
A healthy, balanced diet that is low in saturated fats and trans-fats can help to lower your cholesterol. Saturated fats and trans fats are the culprits behind elevated bad cholesterol. Many of the foods high in dietary cholesterol also may contain these unhealthy fats.
Instead of saturated fats, switch to foods with healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. Foods high in (healthy) polyunsaturated fats include soybean, sunflower, safflower, canola oil, and margarine spreads made from these oils. Cooking oils made from plants or seeds, including olive, canola, peanut, sunflower, soybean, sesame, and safflower are also high in polyunsaturated fats.
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Oats are also a good source of soluble fiber and polyunsaturated fats. Low levels of physical activity and exercise, being overweight or obese, and having too much body fat around your middle can also lead to high cholesterol levels.
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Soluble fibre
It is important to note that low levels of physical activity and exercise, being overweight or obese and having too much body fat around your middle can also lead to high cholesterol levels. Smoking can also lead to high cholesterol levels. Genetics can also affect your cholesterol level and in some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age.
Adding soluble fibre to your diet can be done by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
It is also important to note that changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet.
Different foods lower cholesterol in various ways. Some deliver soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
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Polyunsaturated fats
Saturated fat and trans fat are the culprits behind elevated bad cholesterol. Many of the foods high in dietary cholesterol also may contain these unhealthy fats.
Adding foods that lower LDL is the best way to achieve a low cholesterol diet. Some foods that lower LDL include oats, vegetables, fruits, wholegrains, legumes, nuts and seeds.
Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream.
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Plant sterols and stanols
Foods that are rich in plant sterols and stanols include oats, nuts, seeds, and certain fruits and vegetables. These foods can be incorporated into a balanced diet to help manage cholesterol levels. Additionally, plant sterol-enriched foods and supplements are available and are commonly added to products like margarine, yogurt, and orange juice.
It is important to note that a healthy diet should also include other lifestyle changes such as regular exercise, maintaining a healthy weight, and avoiding smoking to effectively manage cholesterol levels and reduce the risk of cardiovascular diseases.
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Reduce intake of saturated fats
Saturated fats are unhealthy fats that raise bad cholesterol levels in the blood. They are found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. To lower your cholesterol, you should limit your intake of saturated fats.
Instead of saturated fats, switch to foods with healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. Foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts, and seeds every day.
Different foods lower cholesterol in various ways. Some deliver soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Oats are one of the foods that lower cholesterol. Foods that list ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’ on the ingredients list should also be avoided. Foods high in (healthy) polyunsaturated fats include soybean, sunflower, safflower, canola oil, and margarine spreads made from these oils. Cooking oils made from plants or seeds, including olive, canola, peanut, sunflower, soybean, sesame, and safflower oils, are also good options.
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Frequently asked questions
Following a healthy, balanced diet that is low in saturated fats and trans-fats can help to lower your cholesterol. Switching to foods with healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils is recommended.
Avoid foods that contain unhealthy, saturated and trans-fats, such as foods that list ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’ on the ingredients list.
Oats are a good source of soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Foods high in polyunsaturated fats include soybean, sunflower, safflower, canola oil and margarine spreads made from these oils.
Foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
The major nutritional source of cholesterol (called dietary cholesterol) is animal products, such as meats, cheeses and dairy products. Research shows it’s not dietary cholesterol we should worry about. Instead, two types of unhealthy fats — saturated fat and trans fat — are the culprits behind elevated bad cholesterol.
