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How To Lower Your Cholesterol With Diet

Cholesterol Know About The Condition

Diet & Nutrition : How to Lower Your Cholesterol Through Diet

Cholesterol is a waxy type of fat or lipid that reaches each body part through blood. Cholesterol is good but only in a limited amount. High Cholesterol is a condition in which the body has too much fat present in the blood. High cholesterol increases the risk of cardiovascular diseases such as heart attacks or stroke. Medications can help in improving the cholesterol levels of the body, however, the best way to manage the condition is by tweaking the diet that you are following. Here are the top 5 foods that are best known for lowering the body’s cholesterol level.

Eat A Variety Of Healthy Proteins

The best choices of protein are fish and seafood, legumes , nuts and seeds. You can eat smaller amounts of eggs and lean poultry but limit red meat to 1-3 times a week.

Flavour foods with herbs and spices rather than salt, and avoid processed foods as these contain a lot of salt too. Salt can lead to high blood pressure, which can increase your risk of heart disease.

Can I Eat Fish

Oily fish;like salmon, tuna, sardines, mackerel and herring are best. Dr.;Cho;recommends aiming for 2 servings per week.

You can supplement with fish oil, but be careful because very high doses of pure fish oil can lower your triglyceride levels and increase your good;cholesterol, she says. It doesnt lower your LDL, though. Be sure to read your fish oil supplement label.;

When reading the label of your fish oil bottle, look out for the;EPA plus DHA;in each serving since those are the effective ingredients. For example, if your fish oil says 1000 mg of fish oil but only contains 300 mg of;EPA and DHA, know that youre taking 700 mg of unnecessary fish blubber. Make sure youre;choosing fish oil with the highest amount of EPA plus DHA in each pill.

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Go Nuts For Cardiovascular Health

Nuts help to lower cholesterol because they are high in monounsaturated fat. This form of fat lowers LDL “bad” cholesterol while maintaining HDL “good” cholesterol levels. This can lower the risk of heart disease. Only eat a handful, though, because nuts are high in calories, especially if they are coated in sugar or chocolate.

Eat More Plant Sources Of Protein

10 Foods That Lower Cholesterol

Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.

Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.

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Apples: Rich In Fiber And Beneficial Antioxidants

As with beans, apples are an excellent source of LDL-lowering soluble fiber, primarily pectin. Research published in December 2014 in the;European Journal of Nutrition;also shows that eating an apple a day can slow the oxidation of LDL cholesterol. This health benefit comes thanks to antioxidant polyphenols found primarily in apple skin .;Antioxidants;are important because inflammation and;plaque buildup in the arteries;are more likely to occur when LDL cholesterol interacts with free radicals and becomes oxidized.

Substitute Healthy Oils In Place Of Butter And Margarine

Of course, its not always realistic to avoid fats when youre whipping up a tasty meal.

When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats like butter, margarine, shortening and lard. Solid fats are high in saturated fats, but oils are high in unsaturated fats, which remember are better for you. The American Heart Association recommends using oils that have less than 4 grams of saturated fat per tablespoon .

Many times, its easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat.

For example, if youd rather use olive oil than butter, substitute ¾ the amount of butter in a recipe with olive oil. You might also bring out some new, surprising, subtle flavors, too.

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Add Plant Stanols Or Sterols

Include 2 grams of plant stanols or sterols per day. This may help lower your LDL cholesterol. Stanols and sterols are found in fortified foods or supplements. To add these in your diet you can:

  • Add foods fortified with stanols and sterols. Ask your dietitian for more information.

  • Include daily supplements such as CardioSterols or Cholestoff capsules and Benecol chews.

Eat A Variety Of Unsaturated Fats

The Ultimate Cholesterol Lowering Plan (UCLP©) Store Tour

Two main kinds of fats are found in food: saturated and unsaturated.

On a chemical level, saturated fats contain no double bonds and are very straight, allowing them to pack together tightly and stay solid at room temperature.

Unsaturated fats contain at least one double bond and have a bent shape, preventing them from joining together as tightly. These attributes make them liquid at room temperature.

Research shows that replacing most of your saturated fats with unsaturated fats can reduce total cholesterol by 9% and bad LDL cholesterol by 11% in just eight weeks .

Longer-term studies have also found that people who eat more unsaturated fats and fewer saturated fats tend to have lower cholesterol levels over time .

Foods like avocados, olives, fatty fish and nuts contain ample heart-healthy unsaturated fats, so its beneficial to eat them regularly .

Summary Eating more unsaturated fats and fewer saturated fats has been linked to lower total cholesterol and bad LDL levels over time. Avocados, olives, fatty fish and nuts are especially rich in unsaturated fats.

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Knowing The Difference Between Ldl

LDL-C, or the total amount of cholesterol in our LDL particles, is measured in the majority of cholesterol blood tests. LDL-P, or the total amount of LDL particles in our blood, is a better indicator of cardiovascular risk. In several low-carb diet trials, LDL-C levels rose while LDL-P levels remained constant or dropped .

What gives that this is possible? Carbohydrate restriction has been shown in studies to increase the size of tiny LDL particles. As a result, overall cholesterol levels may be higher, while LDL particles may be lower. This does not seem to suggest a substantial increase in cardiovascular risk, therefore remedial action may not be required.

Eat Fewer Refined Grains Such As White Flour

Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.

Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.

In Harvard Universitys;Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2

When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?

The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.

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Eat Foods Rich In Soluble Fiber

Soluble fiber is found in large quantities in beans, legumes, whole grains, flax, apples and citrus .

Humans lack the proper enzymes to break down soluble fiber, so it moves through your digestive tract, absorbing water and forming a thick paste.

As it travels, soluble fiber absorbs bile, a substance produced by your liver to help digest fats. Eventually, both the fiber and attached bile are excreted in your stool.

Bile is made from cholesterol, so when your liver needs to make more bile it pulls cholesterol out of your bloodstream, which lowers cholesterol levels naturally.

Regular soluble fiber consumption is associated with a 510% reduction in both total cholesterol and bad LDL cholesterol in as little as four weeks .

Its recommended to eat at least 510 grams of soluble fiber each day for the maximum cholesterol-lowering effects, but benefits have been seen at even lower intakes of 3 grams per day .

Summary Soluble fiber lowers cholesterol by preventing reabsorption of bile in your gut, which leads to the excretion of bile in the feces. Your body pulls cholesterol from the bloodstream to make more bile, therefore reducing levels.

How Long Does It Take To Lower Triglycerides

Foods To Help Lower LDL (âBadâ) Cholesterol

Depending on whats causing your high triglyceride levels, you may be able to lower them in just a few days. A night out drinking or eating foods high in sugar can cause a spike in your triglyceride levels. Limiting alcohol and sugar intake can bring your levels back to normal within a few days.

If you have consistently high triglycerides, it may take a few months for them to return to a healthy range. How fast they lower depends on the lifestyle changes, diet, and medications youre taking.

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Natural Ways To Lower Your Cholesterol Levels

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Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.

However, like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems.

Like fat, cholesterol does not dissolve in water. Instead, its transport in the body depends on molecules called lipoproteins, which carry cholesterol, fat and fat-soluble vitamins in the blood.

Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein result in cholesterol deposits in blood vessel walls, which can lead to clogged arteries, strokes, heart attacks and kidney failure .

In contrast, high-density lipoprotein helps carry cholesterol away from vessel walls and helps prevent these diseases .

This article will review 10 natural ways to increase the good HDL cholesterol and lower the bad LDL cholesterol.

Foods Rich In Unsaturated Fats

Cutting down on saturated fat;and replace some of it with unsaturated fats;is great way to lower your cholesterol. Foods which contain unsaturated fats include:;

  • vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
  • avocado, nuts and seeds
  • a medium sized vegetable; such as a turnip, parsnip, sweet potato, leek, tomato or carrot
  • a medium sized fruit; for example, an apple, orange or banana
  • 2 small fruits; such as plums or satsumas
  • a handful of berries or grapes; and other small fruits like strawberries and prunes
  • a good-sized slice of a larger fruit; such as a melon, mango or pineapple
  • a tablespoon of dried fruit
  • a 150ml glass of fruit juice
  • a bowl of salad

Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt.

Potatoes, yams, cassava and plantains are exceptions. They dont count because they count as a starchy food, like rice or pasta.

Unsweetened fruit juice and smoothies count too, but only one portion. More than one doesnt count because the loose sugar and acid in them can damage your teeth.

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Ldl Cholesterol Is Not The Same As Total Cholesterol

Total cholesterol is still used by some physicians as a crucial indication. We dont know whether the rise in total cholesterol is due to an increase in LDL, HDL, or both since total cholesterol is made up of LDL and HDL cholesterol.

Low-carb diets are known to boost HDL levels, which in turn raise total cholesterol, in addition to possibly raising LDL levels. High HDL levels, on the other hand, are not associated with an increased risk of cardiovascular disease. So, before you respond to an increase in total cholesterol, be sure you know your LDL/HDL ratio.

Should I Stop Drinking If I Have High Cholesterol

How to Lower your Cholesterol

Cutting down on alcohol will help your liver to work better at removing bad cholesterol. It may also improve your heart health in other ways by helping you lose weight and lower your blood pressure.

Our top tips for drinking alcohol are to:

  • drink less than 14 units of alcohol a week
  • have a few days each week where you dont drink at all
  • avoid binge drinking by drinking half what you usually would
  • order a small glass of wine or half a pint of beer.

Read more of our advice on alcohol.By making some of these small changes you should see your cholesterol levels go down.

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Dangers Of High Cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and;hormones.

Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.

So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.

While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.

But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.

Some Foods To Focus On When Trying To Reduce Cholesterol

Holistically speaking, the Mediterranean diet appears to help keep cholesterol levels healthy; however, there are some specific foods that are standouts when it comes to protecting your heart health and following this dietary pattern.

One of those foods is extra virgin olive oil. The Mediterranean diet is rich in “healthy” fats that come predominantly from olive oil and is extremely low in saturated and trans-fats. Olive oil is the main fat source consumed on this diet. And along with the healthy fats that it provides, it is also rich in antioxidants and is salt-free. The combination of these unique facts can play a big role in the heart-health benefit that it offers.

Another Mediterranean diet food group that has been linked to lower cholesterol levels is whole grains. In a study published in the American Journal of Clinical Nutrition, eating whole grains lowered LDL cholesterol more than eating refined grainswith the greatest benefit seen when people ate whole grain oats.

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What Causes High Cholesterol & How To Lower It:

High cholesterol can be caused by several factorsincluding family history. Lack of exercise, being overweight, an unhealthy diet , plus smoking can all play a role in raising your cholesterol. According to the CDC, a total cholesterol of over 200 mg/dL is considered high. However, there are no symptoms of high cholesterol, so be sure to have a discussion with your medical provider about getting your levels checked. Although high cholesterol doesn’t have symptoms, side effects of high cholesterol include heart attack and stroke, so it’s important to practice prevention and discuss your risk factors at your annual visit.

To reduce risk, there are several lifestyle changes we can make, like increasing exercise and focusing on a diet that is high in fiber and healthy unsaturated fats , while limiting excess sugar and saturated or trans fats. Plus, losing weight if you’re overweight can positively improve your cholesterol, so we set this plan at 1,500 calories, which is a level where most people will lose weight. We also included modifications for 1,200 or 2,000 calories a day, depending on your needs.

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Puree Fruits And Veggies For Baking

HDL and LDL Cholesterol

Pureed fruits or vegetables can be used in place of oil in muffin, cookie, cake and snack bar recipes to give your treats an extra healthy boost. For many recipes, use the specified amount of puree instead of oil. Check the mixs package or your cookbooks substitutions page for other conversions. You can:

  • Use applesauce in spice muffins or oatmeal cookies.
  • Include bananas in breads and muffins.
  • Try zucchini in brownies.

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Eat To Lower Your Cholesterol

Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.

Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.

But did you know that you can reduce your cholesterol level by making smart food choices? Its true!

Cholesterol clarified

Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.

Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.

Now heres how to make nutritious choices to lower your blood cholesterol.

Keep eating simple

In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:

Cook at home
Choose more fibre

Each of these options will provide you with two grams:

  • ½ ripe avocado

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