Veggie Blog

What to eat to lower your cholesterol

High cholesterol is becoming a growing problem in the population. The rising number of Americans with high blood pressure and heart disease is ringing alarm bells in the country’s health sector. Health officials are working hard to slow the rise and to make people aware of their eating and exercise habits.

Understanding cholesterol

Although high cholesterol is a major cause of heart disease, not all cholesterol is bad. In fact, the body needs some cholesterol to make bile salts, vitamin D and hormones such as oestrogen and testosterone.

There are two main kinds of cholesterol, the good and the bad, as most people like to call them. The bad cholesterol, LDL, is raised by eating saturated fats and trans fats. These are found in many processed and prepared foods, such as potato chips and some baked and packaged foods.
LDL cholesterol sticks to the walls of the arteries. High levels of LDL can form plaques in the artery walls that may eventually narrow the arteries and slow the flow of blood. This makes the heart work harder and raises the risk of coronary heart disease, heart attack and stroke.

What to eat

The good cholesterol, HDL, helps lower LDL by carrying cholesterol back to the liver, where it is removed from the body. HDL is made by the body and is not found in food, but healthy fats such as those in fish and nuts help keep your cholesterol balance healthy.

Fruits and vegetables also help lower cholesterol. Plant foods contain no cholesterol at all, so eating them does not add to your levels.

Another important thing about fruits and vegetables is that they are excellent sources of fibre, which your body needs to keep LDL cholesterol in check. Berries, citrus fruits and carrots are just some of the foods you can count on.

Another food that can lower cholesterol levels in the body is soy. A well-known study at the University of Toronto combined fibre-rich foods, soy, almonds and plant sterols and lowered the participants’ LDL cholesterol by roughly 29 percent in a one-month study where the food was provided, and by about 13 percent in a later six-month study of everyday diets. Oats, barley and olive oil are also great ways to lower LDL.

Foods that are very oily, especially deep-fried foods, are another source of the fats that raise LDL. To lower your LDL, cut down on deep-fried foods. If you do fry, use a vegetable oil such as olive or canola oil.

Use butter sparingly, as it is high in saturated fat. Instead, use a vegetable oil or a soft spread that is free of trans fats. Try to steam, braise, grill or bake your food. You will find that it is tasty and healthier.

Not only diet

Several other factors affect cholesterol levels in the body. Besides your eating habits, these include age, gender, family history and of course the amount of physical activity you do.

Exercise is very important in keeping LDL cholesterol at bay. It also raises HDL and improves circulation.

This updated edition includes contemporary health research, advice and information for preventing heart disease, plus “guaranteed” strategies to reduce cholesterol levels naturally. High cholesterol is recognized as a major risk factor for heart disease – but it is also one of the most manageable health problems. “The New 8 Week Cholesterol Cure” is easy to read and provides readers with a no-nonsense guide to the key health advice, as well as a wide range of cholesterol-lowering recipes so readers can put advice into practice. Features of the book include: explanation of the lipid profile – the different sorts of cholesterol – and how to avoid the worst offenders; presentation of the new supplements – with honest advice about which ones should be taken, regardless of how a diet might be; and the low-down on what’s smart for the heart – and what’s pure hype including aspirin, garlic, red wine and soy.

View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

Lowering LDL cholesterol usually starts with small habits that you can sustain. Food choices, movement and other lifestyle changes can improve your cardiovascular risk profile, although some people also need medication. This guide gives you ten practical starting points, then looks at the book Cholesterol Down, which inspired the original version of this page.

Ten simple steps to support healthier cholesterol

1. Know your numbers. Ask for a lipid panel and discuss LDL cholesterol, non-HDL cholesterol and other risk factors with your clinician. Your target depends on your overall cardiovascular risk.
2. Choose oats or barley regularly. These grains provide soluble fibre, which can help lower LDL cholesterol as part of an overall healthy diet.
3. Eat beans, lentils and other pulses. They supply fibre and plant protein and can replace meals centred on processed or fatty meats.
4. Include nuts in sensible portions. Unsalted walnuts, almonds and other nuts can be part of a heart-healthy eating pattern.
5. Replace saturated fats with unsaturated fats. For example, choose olive or rapeseed oil rather than butter more often, while keeping overall portions appropriate.
6. Fill more of your plate with vegetables and fruit. Variety makes a fibre-rich eating pattern easier to maintain.
7. Choose whole grains. Swap some refined grains for wholegrain bread, brown rice or other minimally processed alternatives.
8. Move regularly. Walking, cycling or swimming supports cardiovascular health; build up gradually to a level suitable for you.
9. Avoid tobacco and address other risks. Smoking, blood pressure and diabetes matter alongside cholesterol when assessing heart and stroke risk.
10. Follow up rather than guessing. Repeat testing when your clinician recommends it and review whether lifestyle changes are sufficient or medication is indicated.

Where does the book Cholesterol Down fit in?

The original post introduced Dr Janet Brill’s Cholesterol Down, a book describing a ten-point dietary plan. Its description mentions daily checklists, a six-month LDL-tracking chart, risk-assessment tools, sample menus and recipes. These may help readers organise their efforts, but the book’s promotional language about “miracle foods” should not be mistaken for a medical guarantee.

Can food replace statins?

Not for everyone. Lifestyle changes are valuable whether or not someone uses medication, but people with established cardiovascular disease, markedly elevated LDL cholesterol or other major risk factors may need LDL-lowering treatment. MedlinePlus explains that statins reduce LDL cholesterol and lower heart attack and stroke risk in appropriate patients. Never discontinue a prescribed medicine simply because a diet book suggests an alternative.

What is the best first step?

Choose two changes that fit your routine—perhaps an oat-based breakfast and a daily walk—and book a conversation about your lipid results. A workable plan beats a perfect one that lasts only a week.

Further reading: MedlinePlus: Cholesterol; MedlinePlus: Statins.

Related on Veggie-Blog: Exercise and Cholesterol.

Explore Cholesterol Down on Amazon (affiliate link; we may earn a commission at no extra cost to you).