When it comes to cholesterol, there’s more to it than meets the eye. There are different types of cholesterol, and the amount (and type) of fat we eat affects how it impacts our bodies.
High levels of LDL (“bad”) cholesterol and low levels of HDL (“good”) cholesterol can affect your heart health. The good news? Lifestyle factors may help you improve your cholesterol levels– without a prescription.
While the food we eat (dietary cholesterol) can influence our cholesterol levels, the liver produces the cholesterol in our bodies.
How can I lower my cholesterol through my diet?
Here are some simple steps you can take to lower your cholesterol through the foods you eat:
- Add more soluble fiber to your diet
- Limit your consumption of saturated fats
- Avoid trans fats
- Eat balanced meals
Adding soluble fiber to your diet
Regularly consuming soluble fiber can help you manage your digestive health. Soluble fiber adds water to your gut, reducing constipation and helping good bacteria flourish. It’s recommended to eat at least 25 grams of fiber a day.
Some foods that are high in soluble fiber include black beans, vegetables like sweet potatoes and broccoli, sunflower seeds, oats, and fruits such as avocados and apples.
Saturated and unsaturated fats
Dietary fats are important for your body to function properly. There are two main types of dietary fats: saturated and unsaturated.
Saturated fats are usually solid at room temperature and can cause clogs or hardening of the arteries. Unsaturated fats are much healthier– they stay liquid at room temperature and easily move through your bloodstream.
You can get healthy, unsaturated fats from foods like:
- Olives
- Nuts
- Seeds
- Avocadoes
- Fatty fish (salmon, sardines)
- Lean meats
- Low-fat dairy (including cheese)
- Healthier cooking oils like avocado or olive oil
Learn more about healthy fats here.
Consuming too much saturated fat can increase cholesterol levels. Unsaturated fats can help reduce inflammation and control cholesterol. It’s also recommended to eat at least 25 grams of fiber per day.
Being overweight can raise levels of LDL (“bad”) cholesterol. Regular exercise for at least 30 minutes a day and a nutritious diet full of unprocessed foods can help keep your weight in a healthy range. Physical activity is a great way to lower cholesterol and high blood pressure.
Smoking lowers HDL (“good”) cholesterol, so if you already have unhealthy cholesterol levels, you’re additionally increasing your risk of heart disease. It’s never too late to start quitting!
Avoid trans fats
Trans fats are a type of unsaturated fatty acid created when liquid oil turns into a solid fat.
Trans fats raise your LDL (“bad) cholesterol levels, increasing your risk for stroke, heart disease, and type 2 diabetes. Trans fats are generally found in processed or fried foods, baked goods, and some spreads like margarine.
Finding trans fats in foods
Check the nutrition label: Look for the words “trans” or “trans fat” on a separate line under “saturated fat”
- “0 grams of trans fat” may mean 0, but it could also mean the food has less than 0.5 grams per serving
Check the ingredient list: Look for the words “partially hydrogenated” or “shortening”
- If these words are in the first three ingredients and the food is high in “total fat”, it likely contains a lot of trans fat
Calculate the missing fat if the nutrition label doesn’t list it
- Add up the total grams of saturated, monounsaturated, and polyunsaturated fats
- If the number is less than the “total fat” on the label, the difference is the amount of trans fat
Check fast food menus, as many restaurants use solid oils with trans fat for frying
- Some fast food restaurants may also provide nutrition information on the menu
Eat balanced meals
Every day, you should aim to eat balanced meals to help your body function and ward off disease and illness. The goal is to have a variety of different foods from the five food groups: fruits, vegetables, grains, protein, and dairy.
A balanced diet includes:
- At least 5 portions of fruit and vegetables every day
- High-fiber, starchy foods like potatoes and bread
- Dairy (or dairy alternatives)
- Unsaturated fats in oils and other spreads
- Lean protein like beans, fish, and eggs
- Plenty of water
Reviewed by the Ovia Health Clinical Team
Read more
The good, the bad, the misunderstood: what you need to know about fats
Taking statins for high cholesterol
Sources
“Prevention and Treatment of High Cholesterol (Hyperlipidemia).” American Heart Association, American Heart Association, 11 Nov. 2020, www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia.
“Cooking to Lower Cholesterol.” American Heart Association, American Heart Association, 2017, www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/cooking-to-lower-cholesterol.
“Preventing High Cholesterol.” Cholesterol, CDC, 20 May 2024, www.cdc.gov/cholesterol/prevention/index.html.
