High cholesterol is common among people who eat unhealthy foods. This article will show you how to reduce your cholesterol by choosing the best diet plan for high cholesterol!
High cholesterol is a serious health problem leading to heart disease and other health complications. If you have high cholesterol, it’s important to make diet changes to help lower your levels. A diet plan for high cholesterol can help you lose weight and keep your cholesterol under control.
Key Takeaways
- Cholesterol Basics: Understand the difference between “good” HDL and “bad” LDL cholesterol.
- Diet Matters: Learn how certain foods can lower LDL cholesterol and increase HDL cholesterol.
- Foods to Embrace: Focus on whole grains, lean proteins, healthy fats, and plenty of fruits and veggies.
- Foods to Limit: Reduce intake of saturated fats, trans fats, and high-cholesterol foods.
- Sample Meal Plan: Get a practical meal plan to kickstart your journey to lower cholesterol.
- Lifestyle Changes: Combine a healthy diet with exercise for optimal heart health.
What is high cholesterol, and what are the risks associated with it
Cholesterol is a type of fat found in your blood. While your body needs some cholesterol to function properly, too much LDL (low-density lipoprotein), often called “bad cholesterol”, can lead to fatty deposits in your blood vessels. This increases the risk of heart disease and stroke.
The Two Types of Cholesterol
HDL Cholesterol (Good Cholesterol): Helps remove LDL cholesterol from the arteries. If clot forms and blocks a narrowed artery, a heart attack or stroke can result.
LDL Cholesterol (Bad Cholesterol): Contributes to plaque buildup in arteries. HDL cholesterol is beneficial because it helps protect against heart disease.
What are the symptoms of high cholesterol?
There are usually no symptoms of high cholesterol. That’s why it’s essential to have your cholesterol levels checked regularly. However, some people may experience chest pain, shortness of breath, or a heart attack.
The only way to know if you have high cholesterol is to have your cholesterol and triglyceride levels checked regularly. This is as simple as a blood test called a lipid profile or lipid panel, which measures the amounts of cholesterol and triglycerides in your blood.
You should have your cholesterol levels checked every 5 years from 45 (or earlier if you have other risk factors). If you’re at high risk of heart disease, you may need to be screened more often.
How is high cholesterol diagnosed?
Your doctor can diagnose high cholesterol by performing a blood test. The test measures the amount of cholesterol in your blood.
High cholesterol is often discovered when your doctor tests your blood during a routine medical exam.
High cholesterol can be diagnosed with a simple blood test. The test, usually done after you fast for nine to 12 hours, measures your blood’s level of different fats (lipids).
The main types of lipids in your blood are:
- Cholesterol
- Triglycerides
- High-density lipoprotein (HDL), or “good” cholesterol
- Low-density lipoprotein (LDL), or “bad” cholesterol
What are the treatments for high cholesterol?
If you have high cholesterol, your doctor will likely recommend lifestyle changes, such as diet and exercise, to help lower your levels. In addition, you may need medication to help control your cholesterol.
Lifestyle changes
There are many lifestyle changes you can make to help lower your cholesterol levels, including:
- Eating a healthy diet
- Exercising regularly
- Losing weight if you are overweight or obese
- Quitting smoking
- Limiting alcohol consumption
- Medication
If lifestyle changes alone don’t lower your cholesterol levels enough, your doctor may prescribe medication. Medications used to treat high cholesterol include statins, bile acid sequestrants, nicotinic acid, and fibric acids.
Your treatment for high cholesterol will depend on your situation. Your doctor may recommend lifestyle changes, such as diet, exercise, and medication.
How Diet Affects Cholesterol Levels
Your diet plays a crucial role in managing cholesterol levels. Eating foods high in saturated fats and trans fats can raise LDL cholesterol. On the other hand, consuming foods rich in soluble fiber and healthy fats can lower LDL cholesterol and increase HDL cholesterol.
Foods to Eat for Lowering Cholesterol
Incorporate these foods into your diet to improve your cholesterol levels:
1. High-Fiber Foods
Soluble fiber binds to cholesterol in the digestive tract and helps remove it from the body.
- Whole Grains: Oatmeal, oat bran, barley, and brown rice.
- Legumes: Kidney beans, black-eyed peas, lentils, and chickpeas.
- Fruits: Apples, oranges, and berries.
- Vegetables: Brussels sprouts, broccoli, and sweet potatoes.
2. Healthy Fats
Replace saturated fats with unsaturated fats to lower LDL cholesterol.
- Olive Oil: Use extra virgin olive oil for cooking and dressings.
- Avocado: Rich in monounsaturated fats.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds.
- Fatty Fish: Salmon, mackerel, and tuna are high in omega-3 fatty acids.
3. Lean Proteins
Choose proteins low in saturated fat.
- Skinless Poultry: Chicken or turkey breast.
- Fish: Oily fish provide heart-healthy fats.
- Plant-Based Proteins: Tofu, tempeh, and legumes.
4. Plant Sterols and Stanols
These substances help block the absorption of cholesterol.
- Fortified Foods: Some margarines, orange juice, and yogurt drinks are fortified with sterols.
Foods to Avoid or Limit
Limiting these foods can significantly impact your cholesterol levels:
1. Saturated Fats
Mostly found in animal products and some plant oils.
- Fatty Meats: Such as red meat with visible fat.
- Full-Fat Dairy Products: Whole milk, cheese, butter, and ice cream.
- Palm and Coconut Oils: High in saturated fat.
2. Trans Fats
Often used in processed and fried foods.
- Baked Goods: Cookies, cakes, and pastries.
- Fried Foods: French fries, fried chicken, and doughnuts.
- Margarines and Shortenings: Unless labeled as trans-fat-free.
3. Dietary Cholesterol
Found in animal products.
- Egg Yolks
- Organ Meats: Liver and kidney.
- Shellfish: Shrimp and lobster (consume in moderation).
Sample Meal Plan for Lowering Cholesterol
Here’s a simple meal plan to help you get started:
Breakfast
- Oatmeal topped with fresh berries and a sprinkle of flaxseeds.
- Beverage: Green tea or coffee without cream.
Snack
- A handful of almonds or apple slices with almond butter.
Lunch
- Grilled chicken salad with mixed greens, tomatoes, cucumbers, and olive oil vinaigrette.
- Whole-grain bread slice.
- Fruit: An orange.
Snack
- Carrot sticks with hummus.
Dinner
- Baked salmon with lemon and herbs.
- Quinoa and steamed broccoli.
- Side Salad: Mixed leafy greens with avocado slices.
Dessert
- Greek yogurt with a drizzle of honey and walnuts.
DASH diet
The diet was initially designed to help patients lower their blood pressure, the DASH or Dietary Approaches to Stop Hypertension. Reducing salt intake was one way to do this. But the DASH diet also included other strategies for managing blood pressure, including increasing potassium, magnesium, and calcium intake. In addition, the DASH diet is high in protein and low in fat — and it encourages certain types of foods over others.
It’s no secret that diet plays a significant role in lowering cholesterol levels. While the American Heart Association recommends a healthy eating plan that includes fruits, vegetables, and whole grains, the DASH diet continues. It recommends specific amounts of foods and food groups that limit saturated fats, trans fats, and dietary cholesterol while increasing “good” cholesterol (HDL) levels.
The DASH diet includes:
- A lot of fruits, vegetables, and low-fat dairy products
- Moderate in protein and low in saturated fat
- Low added sugars, sodium (salt), and total fat
The Ornish diet
The Ornish diet is a very low-fat, vegetarian diet that has been shown to reverse heart disease. Unlike other vegetarian diets, the Ornish diet is deficient in fat — only 10% of daily calories come from fat. The diet is also high in carbohydrates, fiber, and plant sterols, which are substances that can help lower cholesterol levels.
The Ornish diet includes:
- A lot of fruits, vegetables, whole grains, and legumes
- Moderate soy proteins
- A limited intake of low-fat dairy products
- No animal products
- A diet low in fat, cholesterol, and sodium (salt)
The Pritikin diet
The Pritikin diet is a very low-calorie diet that has been shown to reduce cholesterol levels. The diet is based on the idea that eating foods high in fiber, complex carbohydrates, and plant sterols can help lower cholesterol levels. The diet is also deficient in saturated fat and dietary cholesterol.
The Pritikin diet includes:
- A diet rich in fruits, vegetables, whole grains, and legumes
- A limited intake of low-fat dairy products and lean meats
- No processed foods, sugary drinks, or artificial sweeteners
- A diet low in total fat, saturated fat, and dietary cholesterol
Mediterranean diet
The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases. This has been attributed to their diet, which is low in red meat, sugar, and saturated fats and high in produce and unsaturated fats.
The Mediterranean diet involves eating:
- fruits, vegetables, bread and grains, potatoes, beans, nuts, and seeds
- olive oil as the primary source of fat
- cheese and yogurt in moderation
- fish and poultry at least twice a week
- less red meat than is typical in a Western diet
Small amounts of red wine are also included in the Mediterranean diet. Moderate amounts of alcohol can raise good (HDL) cholesterol in the blood.
What should I eat if I have high cholesterol?
Whether you’re just starting on your journey to healthier eating or you’ve been at it for a while, we all need a little inspiration from time to time.
Your diet can help lower your cholesterol. The key is to limit certain types of fat and boost intake of other nutrients, including soluble fiber, omega-3 fatty acids, plant stanols and sterols, soy protein, and plant proteins.
The best diet plan for high cholesterol limits saturated fat, trans fats, and dietary cholesterol. To limit saturated fat and trans fats, choose olive oil, canola oil, safflower oil, vegetable oils (other than coconut and palm kernel oils), margarine made from vegetable oils, and monounsaturated fats in foods such as avocados, nuts, and olives.
Eat plenty of soluble fiber
To lower your total cholesterol level, consider adding soluble fiber to your diet by eating oatmeal, oat bran, or beans. You don’t have to go on a special diet, such as the Mediterranean diet or the DASH eating plan designed to lower blood pressure, but limiting your saturated fat intake is good. By doing so, you can reduce your LDL cholesterol level.
Soluble fiber absorbs water and forms a gel-like substance in your intestines. This helps to remove cholesterol from your body when you have a bowel movement. Aim for at least 5-10 grams of fiber daily. Look for foods that contain at least 2 grams per serving, like oatmeal, Brussels sprouts, broccoli, beans, and eggplant.
Read ingredient labels
High levels of cholesterol are found in animal products like meat and eggs. You can also find them in other products like butter and cream cheese. When shopping for these foods, check the label for their saturated fat and trans fat levels – both will be listed on the nutrition facts panel. While saturated fats should be limited to 10 percent or less of your daily calories (for example, if you eat 2,000 calories per day, no more than 200 of them should come from saturated fat), trans fats should be avoided altogether.
Eating plant proteins may also help lower your cholesterol
Plant proteins don’t have the same effect on blood cholesterol levels as animal proteins do. A diet with plenty of plant proteins – soybeans, nuts, and legumes – has lower total and LDL (bad) cholesterol levels.
Choose egg whites or egg substitutes instead of whole eggs to limit dietary cholesterol. Choose lean meats and poultry without skin. Limit shellfish such as shrimp or oysters. And choose low- or nonfat dairy products.
Limit foods high in saturated fat include:
- Fatty cuts of meat
- Whole-fat milk and milk products, such as cream, cheese, sour cream, and ice cream
- Butter
- Palm and coconut oils
- Lard
- poultry with the skin on
- whole milk
- cheese
- ice cream
- pastries
Foods that contain trans fats include:
- Crackers
- Microwave popcorn
- Baked goods (cakes, cookies, doughnuts)
Here are some tips from the Dietary Guidelines for Americans to help you get started:
Choose foods low in saturated fat, trans fats, and cholesterol. Instead, pick leaner cuts of meat and skinless poultry with less saturated fat. Also, use low-fat (1%) or nonfat milk instead of whole milk. Other dairy products should also be low fat or nonfat.
Choose oils rich in monounsaturated or polyunsaturated fats instead of saturated fat for cooking and baking. Choose olive oil or canola oil when possible. Use soft margarine free of trans fat and has no more than 2 grams of saturated fat per tablespoon.
Eat plenty of fruits, vegetables, and whole grains – at least five servings a day if you’re a woman or nine servings if you’re a man. If you find it hard to eat so many servings each day, consider taking a daily multivitamin containing folic acid and vitamins B6 and B12. These vitamins play an essential role in controlling homocysteine.
Eat vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, lean meats and poultry, fish, beans, eggs, and nuts.
Choose foods low in saturated fats and trans fats to reduce the amount of cholesterol in your diet.
These are some ingredients to look out for on food labels:
Saturated fats – these include animal fats like butter, cheese, and red meat as well as plant oils like palm oil and coconut oil; they also include hydrogenated or partially hydrogenated oils such as margarine
Trans fats – are made when hydrogen is added to vegetable oils to make them more solid. They’re found in many processed foods, such as cookies, crackers, cakes, pie crusts, and fried foods.
Cholesterol is the fat found mainly in animal products, such as meat, poultry, eggs, and dairy products. It’s also found in some plant foods, like liver and shrimp. The best way to avoid cholesterol is to limit the amount of animal products you eat.
What about diet pills for high cholesterol?
If diet and lifestyle changes don’t help lower your cholesterol levels enough, your doctor may prescribe medication. Many medications are used to treat high cholesterol, but the most common are statins. Statins work by blocking the liver from making cholesterol.
Some people may be tempted to try over-the-counter diet pills to lower their cholesterol. Still, it’s essential to talk with your doctor before taking any supplements, especially if you’re already taking medication. Many diet pills can interact with other medications and cause serious health problems.
Bottom Line
It’s essential to keep in mind that diet alone can’t solve all your health problems. In order to lower your cholesterol, you also need to get regular exercise and eat a healthy diet. A heart-healthy eating plan includes a variety of fruits, vegetables, whole grains, low-fat dairy products, lean protein sources, and healthy fats.
References:
The Mediterranean diet is a popular diet to help lower cholesterolTrusted Source
The vegan diet cuts out all animal products, which could reduce cholesterolTrusted Sourceconsists of:
Achieving or maintaining a moderate weight and certain lifestyle changes, such as getting regular exercise and eating a healthful diet, can help to reduce the riskTrusted Source
ClinicalTrials.gov: Low Cholesterol Diet(National Institutes of Health)
ClinicalTrials.gov: Low Cholesterol Diet(National Institutes of Health)
Are Chicken Eggs Good or Bad for My Cholesterol?(Mayo Foundation for Medical Education and Research) Also inSpanish
Avoid using butter, lard and shortening. Use a healthy cooking oil (like olive oil) instead, but only use a small amount. Try using low-salt vegetable stock instead of oil when sautéing or baking vegetables, fish or poultry.
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.