Monday, September 26, 2022
HomeWhat To Eat To Lower Your Cholesterol Levels

What To Eat To Lower Your Cholesterol Levels

Food Fix: Foods That Are Good For Diabetes

8 Foods That Can Lower Your Cholesterol Level

Jillian Kubala is a Registered Dietitian based in Westhampton, NY. Jillian holds a masters degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. Aside from writing for Healthline Nutrition, she runs a private practice based on the east end of Long Island, NY, where she helps her clients achieve optimal wellness through nutritional and lifestyle changes. Jillian practices what she preaches, spending her free time tending to her small farm that includes vegetable and flower gardens and a flock of chickens. Reach out to her through her website or on .

What Are Unsaturated Fats

Unsaturated fats are considered the healthiest fats because they improve cholesterol, help reduce inflammation , and help decrease the overall risk of developing heart disease. The main source of unsaturated fats are plant-based foods. These fats are usually liquid at room temperature. There are two types of unsaturated fat: monounsaturated and polyunsaturated.

Monounsaturated fats are considered one of the healthiest sources of fat in the diet. These fats should make up most of your daily fat intake. Good sources of monounsaturated fats include:

  • Olive, canola and peanut oils.
  • Most nuts, nut oils and nut butters .
  • Olives.

Good sources of Polyunsaturated Fats include:

  • Safflower oil.
  • Flax oil and flax seeds.
  • Sunflower oil.
  • Canola Oil.

Nuts And Seeds: Full Of Protein Plus Good Fat

Walnuts, almonds, pistachios, pumpkin seeds, chia seeds, and flaxseeds are all excellent , heart-healthy monounsaturated and polyunsaturated fats, vitamins, minerals, and fiber. When substituted for saturated fat in the diet, nuts and seeds help lower LDL cholesterol without affecting levels of good high-density lipoprotein cholesterol. It’s good to know that by eating nuts you cut your heart disease risk. Since nuts and seeds are calorie-dense, you’ll need to limit your daily intake to about 1 ounce and also make sure the nuts aren’t salted or coated with sugar.

Also Check: What Kind Of Tea Lowers Cholesterol

Nuts Especially Almonds And Walnuts

Nuts are another exceptionally nutrient-dense food.

Theyre very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health .

Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure .

Whats more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.

Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.

In an analysis of 25 studies, eating 23 servings of nuts per day decreased bad LDL cholesterol by an average of 10.2 mg/dl .

Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease .

Summary

Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.

Omega-3s bolster heart health by increasing good HDL cholesterol and lowering inflammation and stroke risk.

In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low good HDL levels .

In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke .

Extra Virgin Olive Oil

Foods To Help Lower Cholesterol

One of the most important foods in the heart-healthy Mediterranean diet is extra virgin olive oil.

One five-year study gave older adults at risk of heart disease 4 tablespoons a day of extra virgin olive oil alongside a Mediterranean diet.

The olive oil group had a 30% lower risk of major heart events, such as stroke and heart attack, compared to people who followed a low-fat diet .

Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise good HDL and lower bad LDL cholesterol.

It is also a source of polyphenols, some of which reduce the inflammation that can drive heart disease .

Summary

Don’t Miss: Seafoods High In Cholesterol

Foods To Eat To Lower Cholesterol

The term cholesterol still causes a lot of confusion. So, what exactly is cholesterol? Cholesterol is in every cell in your body, its made by the liver, and travels in your blood. Cholesterol is a good thing it has many important roles like fat absorption, making vitamin D from the sun, and making hormones. But too much cholesterol can cause problems for some people.

So, there is cholesterol in your blood and in food. Food from animals including meat, poultry, fish, eggs, and dairy have cholesterol. However, dietary cholesterol doesnt automatically turn into cholesterol in your blood.

High levels of cholesterol in the blood have been linked to heart disease. People with diabetes are 2-4 times more likely to die from heart disease than someone without diabetes. So, we used to think that dietary cholesterol was the heart disease villain. Newer thinking is that heart disease is about inflammation. What causes inflammation in people is different. Contributors to inflammation include diet, environment, toxins, stress, infections, lack of sleep, and excess body weight. Another cause of inflammation for people with type 2 diabetes is high levels of insulin in the blood or insulin resistance.

Barley

Avocado

Salmon

Flaxseed

Blueberries

Soybeans

Sauerkraut

Saturated And Unsaturated Fat

There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.

Most people in the UK eat too much saturated fat.

Foods high in saturated fat include:

  • meat pies
  • cakes and biscuits
  • foods containing coconut or palm oil

Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.

Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as:

  • oily fish such as mackerel and salmon
  • nuts such as almonds and cashews
  • seeds such as sunflower and pumpkin seeds
  • avocados
  • vegetable oils and spreads such as rapeseed or vegetable oil, sunflower, olive, corn and walnut oils

Also Check: Does Shrimp Have High Cholesterol

Eating Well + Exercise

For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3

The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.

All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.

For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3

Butter And Some Oils The Silent Cholesterol Attack

Cholesterol Diet: Eat this foods to Lower your Cholesterol Level |Home Remedies

Butter is a high cholesterol food which is something of a silent killer many people never consider the health implications of eating butter because it seems like such a relatively minor part of their diet.

The reality is the butter you spread on your toast and use for cooking can make a huge contribution to your cholesterol levels.

The same applies to certain cooking oils which contain saturated fats like palm oil.

Now, be careful if you want to substitute butter with margarine though some margarine products contain trans fats rather than saturated fats, which actually stimulate the production of bad cholesterol inside your body.

Ideally you want to find spreads and cooking oil products which made from foods high in unsaturated fats.

Olive oil and olive oil based spreads are good examples.

Read Also: Does Black Coffee Affect Cholesterol

If Lifestyle Changes Arent Enough

Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP – Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.

With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.

Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.

Add These Foods To Lower Ldl Cholesterol

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.

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.

4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

You May Like: Does Tuna Have Good Or Bad Cholesterol

Duck: Okay In Small Quantities

It makes sense to assume that duck should be relatively low in cholesterol like similar meats such as chicken and turkey. In small quantities duck isnt particularly harmful, but since its typically served as part of a large meal its easy to take in a large quantity of cholesterol from a duck meal. This is the case regardless of whether the skin is removed.

Its not unusual for a serving of duck such as one you might get at a Chinese restaurant to contain over 100 milligrams of cholesterol in the meat alone, not including cholesterol in gravies and cooking oils.

What Is The Ideal Cholesterol Level

Skewers of meatballs, white beans salad

The ideal blood cholesterol level is below 150 milligrams per deciliter , based on the results of the Framingham Heart Study and other research. At that level, heart disease is very unlikely. Unfortunately, nearly 107 million Americans have cholesterol levels that are greater than 200 mg/dL, which is dangerously close to 225 mg/dLthe average cholesterol level of coronary artery disease victims.

Don’t Miss: Shrimp Has Cholesterol

Shrimp: Another Ambiguous High Cholesterol Food

Like eggs, shrimp is one of those controversial high cholesterol foods many doctors advise patients to stay away from it, but there have been studies now which indicate its not actually bad for you despite the high cholesterol content.

Shrimp is often thought of as being relatively healthy compared to many meat options because of its low fat content.

But despite being relatively low in fat, shrimp is certainly high in cholesterol. Studies have indicated that shrimp is not a hazard for high cholesterol patients because while it raises bad cholesterol, it simultaneously raises good cholesterol so the effects cancel each other out.

That said, having a high level of cholesterol overall is not recommended. If youre a shrimp fan youre best to discuss with your doctor whether its okay for you to continue eating shrimp otherwise youre best to just avoid it.

Cholesterol And Healthy Eating

What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.

The Heart Foundation recommends:

  • Plenty of vegetables, fruits and wholegrains.
  • A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to 1-3 times a week.
  • Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
  • Healthy fat choices nuts, seeds, avocados, olives and their oils for cooking
  • Herbs and spices to flavour foods, instead of adding salt.

Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.

Ideally, a healthy plate would include servings of ¼ protein, ¼ carbohydrates and ½ vegetables.

Serving size can vary depending on age, gender and specific nutrition needs.

Recommended Reading: How Much Cholesterol In Pork Chops

How Is Cholesterol Measured

Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .

Visit your GP to determine whether you need to lower your cholesterol level and what action to take.

GPs can also do a heart health check, that calculates your heart disease and stroke risk.

Foods That Help Lower Your Cholesterol

How to Lower Cholesterol by Eating Fat? Dr.Berg’s Tips

From chocolate and red wine to beans and legumes, food and drink can help you get your cholesterol levels down.

My patients often ask me if there are any foods that can help with reducing high levels of low-density lipoprotein cholesterol. This is the so-called “bad” cholesterol that can cause plaque to form in your coronary artery walls, increasing your risk of heart attack and stroke. My answer is a qualified “yes,” since high LDL can be the result of many factors, including poor genes, obesity, and lack of exercise. For this reason, not everyone will react to dietary changes the same way, and optimal LDL levels are different for every individual.

Cholesterol is a waxy, fat-like substance that your body uses to make hormones, vitamin D, and substances that help you digest food. At normal levels, its essential for health, but if the concentration in the blood becomes too high, LDL, the so-called “bad” cholesterol can build up in your arteries forming plaques that put you at risk for cardiovascular disease, including chest pain , heart attack, and stroke.

Frequently, too much LDL is the result of a diet rich in saturated fats and trans fats . Eliminating these foods from your diet is a good first step in improving your LDL. Then try adding some or all of the following LDL-lowering foods every day. If you’re already on a statin, dietary changes may help you reduce your dosage, but never reduce or stop taking a statin drug without first consulting your doctor.

Also Check: Which Of The Following Is Not A Function Of Cholesterol

What Causes High Cholesterol

Some causes of high blood cholesterol include:

  • Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol.
  • High intake of foods containing unhealthy fats such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products . Foods high in trans-fats include most commercially baked products and deep-fried takeaway foods.
  • Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of LDL cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, nuts and seeds every day.
  • Cholesterol in food this has only a small effect on LDL cholesterol -saturated fats and trans-fats in food have a much greater effect.
  • You can also eat up to 7 eggs a week as part of a healthy, balanced diet low in saturated and trans-fats, without increasing your risk of heart disease.

Some people will have high cholesterol even if they follow a healthy, balanced diet low in saturated fats and trans-fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.

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.

Also Check: Does Shrimp Have High Cholesterol

RELATED ARTICLES

Most Popular