Veggie Blog

If you have been told that your cholesterol is high, it is natural to ask what you can do without medicine. Weight, food and exercise all play a part, and the changes are not as drastic as many people fear. You do not have to give up all the foods you enjoy. You mostly add some new ones and eat less of others.

Does your weight affect your cholesterol?

It does. MedlinePlus notes that being overweight can raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol. Weight often creeps up with age, bigger portions and less activity, and the cholesterol numbers can follow. The good news is that you do not need to lose a lot. The National Heart, Lung, and Blood Institute says that adults with overweight or obesity can lower LDL and raise HDL by losing only 3 to 5 percent of their weight, which is why exercise is so often paired with a change in diet. See our post on exercise and cholesterol for how to get started.

Which foods help most?

Soluble fiber is the star. It helps stop your digestive tract from absorbing cholesterol, and MedlinePlus suggests aiming for 10 to 25 grams a day. Good sources are oatmeal and oat bran, apples, bananas, oranges, pears and prunes, and legumes such as kidney beans, lentils and chickpeas. Whole grains, vegetables, fruit and nuts also fit a heart-healthy plan, because they replace foods that are high in saturated fat. No single food will transform your numbers; it is the whole pattern that counts. For ideas you can try this week, read oats, fruit, beans and healthy fats and everyday swaps that help lower cholesterol.

What are plant sterols and stanols?

These are natural substances in plants that block some of the cholesterol in your gut from being absorbed. MedlinePlus says to aim for about 2 grams a day. They occur in whole grains, nuts, legumes and oils such as olive and avocado oil, and some foods, such as certain margarines, orange juices and breads, have them added. You will see this on the label. Do not use them as a substitute for a healthy diet or for medicine your doctor has prescribed.

Do apples or red wine lower cholesterol?

You may have read that apple juice or apples can cut cholesterol by up to half. I could not find a reliable source for a result like that. Apples are on MedlinePlus’s list of foods high in soluble fiber, and they are a good snack, but they are one part of a diet, not a cure. Red wine is similar. It is often said to be good for the heart, but MedlinePlus says that alcohol adds calories and can raise blood pressure and triglycerides, and that it is best not to drink at all. If you do drink, keep it modest, and talk to your doctor if you have high cholesterol.

When is medicine needed?

If diet and activity do not bring your numbers down enough, or if your risk of heart disease is high, your doctor may suggest medicine, most often a statin. The NHLBI says that statins have been shown to lower the risk of heart attack and stroke in people with high LDL. How much a medicine lowers LDL differs from person to person, so ask your doctor what to expect and which side effects to watch for. Our post on high cholesterol: when lifestyle is enough and when medicine helps has more.

Finally, have your cholesterol checked as often as your doctor recommends, and pay attention to what you eat at home and in restaurants, where portions and cooking fats are harder to control. Choose grilled or baked dishes, ask for sauces on the side and fill half your plate with vegetables.