How to Eat to Lower Cholesterol
Elevated Cholesterol in the blood increases risk for heart disease, a top killer of men and women in America. Certain things that are NOT in our control, such as age, sex, and heredity, may increase risk. The good news is, there are things we CAN control that lower our risk by keeping our cholesterol numbers within safe limits. Although the body needs cholesterol, it can make as much as it needs on its own (ie no dietary cholesterol required). In order to understand dietary patterns that keep cholesterol in check, first we need to clear up some common misconceptions.
It may surprise you that dietary and blood cholesterol are not the same. We use the same word for cholesterol found in food and what your doctor will measure via blood test. Most recent research shows that eating foods with dietary cholesterol does not directly affect the amount of cholesterol in your blood. Eliminating eggs, shellfish and shrimp from your diet in effort to improve their levels will not get the job done. These foods do not directly raise blood cholesterol, and are, in fact, sources of lean protein that can be part of a healthy and portion-controlled diet. On the other hand, saturated fats found in animal products, as well as trans fats (aka partially hydrogenated oils) found in store-baked, fried and processed foods, do have a big impact on blood cholesterol levels, and therefore should be limited and avoided as part of a healthy diet. Limit saturated fat intake to 7% or less of your total calorie intake.
Another surprising fact is that not all cholesterol is bad. HDL (high-density lipoprotein) is known as “good” cholesterol because higher levels protect heart health. You can raise HDL but eating legumes, veggies, fruits, oily fish like salmon, and swapping in olive oil for butter in your diet.
And lastly, there is no ONE food that will lower your cholesterol. The best way to improve and/or manage your blood cholesterol is by eating a generally healthy diet that includes portion-controlled amounts of lean or plant source proteins, reduced fat dairy or unsweetened milk alternatives, fruits, vegetables, and whole grains, with an overall limit of saturated and trans fats. Simply avoiding ALL high-fat foods would eliminate healthy unsaturated fats like avocado and olive oil, which are protective, so it is important to read labels and know sources of all types of fats.
Now, what foods should you include within your daily diet to see best results when it comes to blood cholesterol? Soluble fiber, like that found in oats, reduces LDL (low-density lipoprotein), or “bad,” cholesterol. It is also found in kidney beans, brussels sprouts, apples and pears. Because fibers reduce absorption of cholesterol into the bloodstream, you’ll want to consume 5-10 grams of soluble fiber each day, and at least 25-35 grams of total fiber each day. You can determine how much fiber you’re consuming by using a food tracking app a few days a week to log your total food intake and use the nutrient analysis function to see your results and average intake amounts. Myfitness Pal and Lose It are two user-friendly options that can be accessed by a mobile app or website.
Omega 3 fatty acids like those found in flaxseeds, oily fish and canola oil, don’t directly lower LDL, but they have been shown to help reduce triglycerides, blood pressure and risk of blood clots, as well as sudden death in heart attack survivors. Consuming two 3-4oz servings of fish like salmon and chunk light tuna per week can help you meet your needs. If you do not eat fish, a fish oil supplement may be worth consideration and dosing can be advised by your physician.
Avocados are a potent source of both fiber and monounsaturated fatty acids (MUFAs). Research suggests that adding a small avocado per day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese. Like olive oil, avocados are high in calories, so it is important to consume them within an overall calorie-controlled diet that is right for your personal weight management goals.
Sterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available on the market. Margarines, like Benecol, and orange juice with added plant sterols can help reduce LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5-15%.
These highlighted foods can help control cholesterol when eating them as PART of a healthy, calorie-controlled diet. If you are overweight, weight loss towards your Ideal Body Weight range will improve cholesterol levels. Increasing physical activity, limiting alcohol, and abstinence from smoking are all additional lifestyle measures that should also be implemented as part of your cholesterol management plan. For many people, diet, regular exercise, and weight management is enough to control blood cholesterol, but for others, medication may be needed and prescribed by your doctor.
Need meal ideas to put all these puzzle pieces into place? Check out the sample day below as inspiration to get started with a Cholesterol-Lowering diet.
Breakfast:
½ cup dry oats, soaked overnight in 5 oz of 1% plain yogurt with a splash of unsweetened almond milk. Add 1 tsp cinnamon, 10 walnuts, and 1 chopped apple with skin in the morning.
Lunch:
100% whole wheat wrap with ½ mashed avocado, 3 oz tuna, lettuce, onion and tomato. Side of spinach salad with 2 tbsp slivered almonds, ½ cup strawberries, and 1 tbsp olive oil and vinegar dressing.
Snack:
Smoothie made with ½ cup frozen mango, 1 handful massaged kale, ½ cup 1% plain yogurt, 6 oz unsweetened almond milk, 1.5 tbsp ground flaxseed blended.
Dinner:
4 oz broiled salmon with lemon juice and misted olive oil, 2/3 cup cooked quinoa with 1 tbsp Benecol spread, 2 cups roasted brussels sprout, carrots, and cauliflower sprinkled with black pepper, garlic powder and onion powder with misted olive oil.
Dessert:
1 cup frozen cherries ½ light cottage cheese