Veggie Blog

Is there one food or drink that is best for lowering cholesterol? The honest answer is no. A balanced diet that draws on all the food groups works better than any single “superfood,” and what matters is the pattern of what you eat day after day. The good news is that small swaps at each meal add up. Here are some of the easiest.

Why does what we eat matter so much?

Cholesterol levels have risen in many countries as fast food, fried snacks and big portions have become part of daily life. The foods that do the most harm are those high in saturated fat, which raises LDL cholesterol, the “bad” kind. MedlinePlus suggests that people who need to lower their cholesterol keep saturated fat below 7% of their daily calories, which is about 13 grams on a 2,000-calorie diet, and eat less than 200 milligrams of dietary cholesterol a day. Dietary cholesterol is found only in animal foods such as egg yolks, shrimp, organ meats and whole-milk dairy.

Which swaps are worth making?

Milk: Choose low-fat or fat-free milk, or unsweetened soy or oat drink, instead of whole milk, on cereal and in coffee. The taste is close, and the saturated fat drops a lot.

Meat: Instead of a big steak at the cookout, pick lean cuts in a smaller portion, and fill the rest of the plate with vegetables and beans. Lentils, chickpeas, tofu and tempeh have no cholesterol at all. If you eat chicken, take off the skin and bake, grill or steam it, because frying adds fat and calories.

Fish: Fish and shellfish are a good choice for lunch or dinner. The American Heart Association suggests two servings of fish a week, preferably fatty fish such as salmon, which is rich in omega-3 fats. See the AHA page on fish and omega-3. If you do not eat fish, walnuts, ground flaxseed and canola oil are plant sources of a different omega-3 fat.

Snacks and dessert: A candy bar or a slice of cake is high in sugar and often in saturated fat, and it fills you up for a short time only. Try a handful of unsalted nuts or a piece of fruit instead. Both give you fiber, vitamins and minerals.

What should go on the plate every day?

Soluble fiber helps keep your digestive tract from absorbing cholesterol, and MedlinePlus suggests aiming for 10 to 25 grams a day. Good sources are oatmeal, oat bran, apples, pears, bananas, prunes, kidney beans, lentils and chickpeas. Include some fruit or a salad in each meal, and balance meat or fish with a generous side of vegetables. You do not have to give up potatoes, but baked or boiled ones are a better choice than fries.

How can you learn to cook this way?

Cooking at home gives you the most control. Look for recipes in a cookbook or online that use baking, steaming, grilling or sautéing in a little olive oil in place of deep frying. Cooking shows can also give you ideas for tasty low-fat meals. It is never too late to change, and every swap helps.

Keep reading: our posts on what to eat to lower your cholesterol, eating to lower cholesterol with oats, fruit, beans and healthy fats, selecting cholesterol-free foods and foods to avoid to lower cholesterol have more ideas.