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 affect how it can impact 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. Here are some simple steps you can take to lower your cholesterol through your diet.
1) Add more soluble fiber to your diet
Regularly consuming fiber can help you manage your digestive health, including preventing constipation, but it also has other benefits. It can help maintain a healthy weight and reduce your risk of developing diabetes, heart disease, and certain types of cancer. Eating at least 25 grams of fiber daily is recommended if you are under 50 years old, and 21 grams a day if you are over 50.
Two types of fiber are found in our foods: soluble, which can be dissolved by the water in your body, and insoluble fiber, which does not dissolve in your body.
Soluble fiber, found in strawberries, bananas, beans, oats, flaxseed, and oat bran, may help keep the body from absorbing some of the cholesterol in other foods. As a result, this may lower LDL, or “bad,” cholesterol levels in the blood. Foods high in soluble fiber include:
- Black beans
- Vegetables like sweet potatoes and broccoli
- Sunflower seeds
- Fruits such as avocados and apples
Insoluble dietary fiber does not dissolve in water and adds bulk to the stool, helping to maintain regular bowel movements. Foods high in soluble fiber include broccoli, cauliflower, zucchini, greens, whole grains, and brown rice.
2) Limit your consumption of saturated fat
Dietary fats are essential for your body to function properly. There are two main types of dietary fats: saturated and unsaturated.
Consuming too much saturated fat can increase your cholesterol levels. Saturated fats are usually solid at room temperature and can cause clogs or hardening of the arteries. Red meat, cream, cheeses, savory snacks such as cheese crackers and popcorn, as well as some baked goods like biscuits, cakes, and pastries, are all examples of foods that contain saturated fats. Additionally, tropical oils like palm oil and coconut oil are also sources of saturated fats.
Unsaturated fats are much healthier for you – they remain liquid at room temperature and easily circulate through your bloodstream. Unsaturated fats can help reduce inflammation and control cholesterol levels. Many food choices contain unsaturated fats, including:
- 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!
3) Limit trans fat
Trans fats are a type of unsaturated fatty acid that forms when liquid oil turns into a solid fat. This type of fat raises 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 such as margarine.
Checking food labels and ingredients can help you understand the amount of trans fats in your food. Things to check include:
- 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
- Check fast food menus
- Many restaurants use solid oils with trans fat for frying
- Some fast food restaurants may also provide nutrition information on the menu
- 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
4) Eat balanced meals
Every day, strive to eat balanced meals that support your body’s proper functioning and help prevent disease and illness. Aim to include a variety of foods from the five food groups: fruits, vegetables, grains, protein, and dairy.
A balanced diet includes:
- At least five 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
Keep your eye on you
If you are at risk of developing high cholesterol or already have it, use these steps to help reduce your risk and lower cholesterol levels. Even some changes in the types of fiber and fat you eat can help change your levels in a good way and improve how you feel.
Tip! In addition to a nutritious and balanced diet, regular exercise for at least 30 minutes a day can help keep your weight within a range that’s right for you. This physical activity is a great way to lower cholesterol and high blood pressure.
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.
