Processed and packaged convenient foods have led to a sky-rocketing cholesterol epidemic. It is a fact that your diet impacts your cholesterol numbers. And your cholesterol is at the top of the doctor's chart because high cholesterol has been linked to increased risk of heart disease and stroke. So if you have high cholesterol, not only do you have to cut back on foods that send your bad cholesterol (LDL) soaring, but you must reach for foods that boost good cholesterol (HDL).
Where cholesterol comes from
There are two sources of cholesterol in our bodies. Your liver and other cells in your body make about 75 percent of blood cholesterol. The other 25 percent comes from the foods you eat, specifically animal products like meats, egg yolks, whole milk, butter, cream, cheese, etc.
The cholesterol in your diet raises the cholesterol level in your blood, but that is not the biggest threat. Saturated fat in your diet raises your LDL levels more than anything else you eat. However, cholesterol and saturated fat are often found in the same foods, so by limiting your intake of foods rich in saturated fat, you’ll also help reduce your intake of cholesterol.
A holistic approach to lowering cholesterol
Nancy Waldeck, chef at Cancer Wellness at Piedmont, emphasizes the need to have a holistic approach to your diet and not just try to check off a box by eating a low-cholesterol, low-fat or low-sodium diet.
"Everyone should strive to eat healthy, balanced meals that are rich in fresh vegetables and fruits. The darker the color, the better. It's this overall healthy lifestyle approach that will help your body in many ways — lowering your risk for heart disease, inflammation, diabetes, arthritis, cancer, and the list goes on."
Cholesterol-lowering foods
To maintain healthy cholesterol levels, Waldeck recommends incorporating the following foods into your diet:
1) Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes.
2) Fish and omega-3 fatty acids. Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. The American Heart Association recommends eating at least two servings of fish each week. Fish should be baked or grilled to avoid adding unhealthy fats.
3) Walnuts, almonds and other nuts. Eating a handful of nuts like almonds, hazelnuts, peanuts, pecans, pistachios and walnuts each day may reduce your risk of heart disease. Avoid salted or sugarcoated nuts. These add unnecessary sodium and calories.
4) Olive oil. Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, which means the oil is less processed and contains more heart-healthy antioxidants.
5) Foods with added plant sterols and stanols. Foods are now available that have been fortified with sterols or stanols, which are substances found in plants that help block the absorption of cholesterol. Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which is equivalent to about two 8-ounce servings of plant sterol-fortified orange juice a day.
"If you are eating healthy foods 80 to 90 percent of the time, then it's okay to eat that piece of chocolate cake," says Waldeck. "It's maintaining a balanced approach that will deliver long-term health benefits."
This balanced approach goes beyond diet. It includes living a healthy lifestyle by exercising, maintaining a healthy weight and not smoking.
Book an appointment with a Piedmont cardiologist today.
FAQs
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
What can I drink to flush out my cholesterol? ›
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
What is the golden drink that lowers cholesterol? ›
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.
How many bananas should I eat a day to lower my cholesterol? ›
Yes, you can add bananas to your daily diet. As they are plant based, they have zero cholesterol. They are also low in fat. So, try to stick to 1 medium sized banana a day.
Which fruit is best for lowering cholesterol? ›
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Try this Pear and Red Onion Gratin as a side dish.
What is the #1 best drink to lower cholesterol? ›
Best drinks to improve cholesterol
- Green tea. Green tea contains catechins and other antioxidant compounds that seem to help lower LDL and total cholesterol levels. ...
- Soy drinks. Soy is low in saturated fat. ...
- Oat drinks. ...
- Tomato juice. ...
- Berry smoothies. ...
- Drinks containing sterols and stanols. ...
- Cocoa drinks. ...
- Plant milk smoothies.
11 Tips to Cut Your Cholesterol Fast
- Ban Trans Fats.
- Scale Back.
- Get Moving.
- Fill Up on Fiber.
- Go Fish.
- Opt for Olive Oil.
- Go Nuts.
- Chill Out.
Ginger and Lemon Juice
Ginger has demonstrated the ability to reduce total cholesterol, LDL ((Bad cholesterol), and triglyceride levels, making it a flavourful addition to heart-healthy beverages.
What is the miracle fruit that lowers cholesterol? ›
The calabash miracle fruit, also known as Synsepalum dulcificum, has been found to have a cholesterol-lowering effect. Extracts from the leaves, seeds, and dry pulp of the miracle fruit have shown the ability to decrease plasma total cholesterol levels in hamsters .
What do Chinese use to lower cholesterol? ›
TCM Jiang-Zhi-Ning, containing four Chinese herbs, can significantly lower cholesterol, triglyceride, and low-density lipoprotein-cholesterol in hyperlipidemic rats, partly by inhibiting the expression of 3-hydroxy-3-methylglutaryl-CoA reductase (HMGCR), the rate-limiting enzyme for cholesterol synthesis (58).
The No. 1 Vegetable for Lowering High Cholesterol. Although all vegetables bring an array of cholesterol-lowering benefits to the table, there is one veggie that claims our No. 1 spot: Brussels sprouts.
Is peanut butter good for cholesterol? ›
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Are eggs bad for high cholesterol? ›
Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
What is the single best food to lower cholesterol? ›
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
What is the super fruit for cholesterol? ›
“Avocados are effectively the only fruit that contains monounsaturated fat, with 5 grams per one-third of a medium avocado,” Sabgir states. “This can help reduce LDL cholesterol levels in your blood, which can lower your risk of heart disease and stroke.
What drinks should you avoid if you have high cholesterol? ›
But drinking more hard liquor, beer, mixed drinks, and excess red wine has a negative impact on your cholesterol levels. At Westmed Family Healthcare, we want you to understand the connection between alcohol and cholesterol. Here's some information about cholesterol and how drinking affects your heart health.
Can lemon water lower cholesterol? ›
Reduced risk of heart disease
Plant compounds found in lemons--namely limonin, hesperidin, and diosmin--have also been found to lower your cholesterol levels.
Does drinking apple cider vinegar help lower cholesterol? ›
Wohlford says research suggests apple cider vinegar may: support healthy blood glucose levels. lower cholesterol levels. support a healthy microbiome due to the probiotics it contains.
What vitamin is good for cholesterol? ›
Niacin is an important B vitamin that may raise levels of high-density lipoproteins (HDL), the "good" cholesterol, and lower triglycerides.
