Veggie Blog

How to lower cholesterol through diet

Many people believe that the trend towards low cholesterol diets comes from young people dieting themselves to death, but this is not so. Keeping cholesterol levels in check is not only a matter of appearance but also of health. High cholesterol levels can cause a host of complications and diseases, including heart attack and stroke, which can even cause death.

Problems such as hypertension, heart disease and diabetes come to mind. This is especially relevant for older people and those in middle age, because cholesterol levels tend to rise with age and the body’s processes, especially digestion and the conversion of fats to energy, slow down. This is perhaps why doctors often ask older people, especially those with weight issues, to reduce the saturated fat and cholesterol they eat.

What is cholesterol?

People have been talking about cholesterol, but do they know what it is and how it affects the body? Because of the rising number of heart problems in the country, cholesterol has become a public enemy. Everybody thinks that cholesterol is bad.

Actually, not all cholesterol is bad for the body. In fact, our bodies need cholesterol to make bile salts. It is also a main ingredient in maintaining hormonal balance and in the production of vitamin D. Things become troublesome when the levels get too high and the cholesterol builds up in the arteries, making it hard for the blood to flow and the heart to pump.

There are two kinds of cholesterol, the good and the bad. LDL is the bad kind. It sticks to the artery walls and forms plaques that eventually narrow the passage. Saturated fats and trans fats raise LDL, and they are often found in packaged foods such as potato snacks and baked goods.

HDL, on the other hand, is the good kind and helps to lower LDL levels. It picks up LDL cholesterol from the artery walls and carries it to the liver, where it is removed from the body. Unlike LDL, HDL is not something you eat: your body makes it. Regular exercise, not smoking and healthy fats, such as those in nuts, fish and olive oil, help keep HDL levels up.

People who need to lower their LDL levels are also advised to eat plenty of fruit because of the fiber it provides. Oats, cereals and legumes are also great sources of soluble fiber, which can help combat the rise of LDL cholesterol and so reduce the risk of heart disease.

Factors that affect cholesterol levels

Contrary to popular opinion, it is not only food that matters when dealing with high cholesterol levels. There are actually a lot of factors that affect the condition. One of them is age and gender: levels tend to rise as we get older. Another is physical activity. Exercise can help lower LDL cholesterol and raise HDL, and it also strengthens the body and tones the muscles. Genetics, weight and smoking play a role too.

Lowering cholesterol levels

From what was said above, it seems wise to lower cholesterol levels, if one has the discipline to see it through. Just eat right and exercise regularly, limit packaged and fried foods, and you are on your way to lower cholesterol levels.

Big portions, fried snacks and fast food have changed how many of us eat, and our arteries pay for it. Too much saturated fat and too many calories lead to high LDL cholesterol, weight gain, high blood pressure and a higher chance of heart disease and stroke. The encouraging part is that most of this can be changed in your own kitchen, one habit at a time.

Do diet and exercise both matter?

Yes, and they work best together. Eating better helps your cholesterol, and regular activity helps it too: the National Heart, Lung, and Blood Institute notes that physical activity can lower LDL and triglycerides and raise HDL, the “good” cholesterol. Adults need at least 150 minutes of moderate activity a week, such as brisk walking, and our post on exercise and cholesterol explains how activity changes your numbers. If you have been inactive or have a heart condition, ask your doctor what level is right for you, and build up gradually. See the NHLBI page on treating high cholesterol for more.

Why eat less fried food?

Fried food, such as chips, fries, fried chicken and fried fish, soaks up oil and adds many calories. The oil itself, if it comes from plants, contains no cholesterol, but the batter, the animal fat and the extra calories all work against you, and frying often goes together with saturated fat. Cooking methods that need little fat are better: boiling, steaming, baking, braising and grilling. Grilled food is fine too. Our post on foods to avoid to lower cholesterol lists more of the usual culprits.

What about meat and poultry?

Fatty meat and the skin on poultry are rich in saturated fat. If you eat meat, choose lean cuts, trim visible fat and take the skin off chicken or turkey. Even better, eat meat less often and replace it with beans, lentils, tofu or fish. Plant foods contain no cholesterol, and they add fiber.

Why are vegetables so useful?

Vegetables have no cholesterol and almost no fat, and they are a good source of fiber, vitamins and minerals. Eat them raw, steamed or lightly sautéed rather than fried or covered in a rich sauce, and try to fill half your plate with them. Oils and creamy dressings can turn a healthy salad into a high-fat dish, so use them sparingly.

Does portion size matter?

It does. Eating a bit less at each meal, and cutting out extra snacks, helps you lose weight, which is closely tied to cholesterol levels. If you do snack, reach for fruit, a few nuts or raw vegetables. For carbohydrates, such as rice, cereal and bread, choose whole-grain versions like brown rice and whole-wheat bread, which give you more fiber than refined ones.

What is a good way to start?

Do not try to change everything in one week. Pick one habit, for example a baked rather than fried dinner three nights a week, and keep it up for a month before you add another. See our example of a day of eating to lower cholesterol to see how this can look in real life, and talk to your doctor or a dietitian if your cholesterol is high. Regular checkups are the only way to know if your changes are working.