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.

A good diet can lower cholesterol

Take James, a father of two, who went for a routine medical check-up. He exercised moderately and loved to eat, but everything was about to change when his results came back.

What did the results show?

His LDL cholesterol, the type often called “bad” cholesterol, was well above the recommended level. The doctor said that if nothing changed, James could soon suffer from high blood pressure, a heart attack or a stroke. As a father of two, he took the warning very seriously, because he wanted to keep providing for his family.

What did the doctor change?

James had been exercising twice a week, and the doctor advised him to do more. He started exercising four times a week and added other activities to help lower his cholesterol. Health authorities recommend at least 150 minutes of moderate activity a week for adults.

The doctor also pointed out that there is no use in exercising more if what you eat does not change, because the food you burn off is just replaced by the next meal. James was referred to a dietitian, who went through his usual foods with him. The ones that were high in saturated fat were set aside and replaced with healthier choices.

What did a day of eating look like?

The plan looked simple. James would eat food that was low in saturated fat and no longer rich in refined carbohydrates.

Breakfast: Because his LDL was high, the dietitian suggested egg whites instead of whole eggs, unsweetened tea in place of his morning coffee, and cereal with fat-free milk when he ate with the kids.

Lunch: Skinless chicken or a small portion of lean meat with plenty of vegetables and side dishes. Vegetarians can swap in beans, lentils or tofu.

Snack: It takes time to adjust, and anyone new to this will feel hungry in the late afternoon. Carrot sticks or an apple are a much better choice than a donut that is full of sugar. Instead of cola, he drank water or an unsweetened drink.

Dinner: Fish, or pasta with vegetables on the side. There was no need to fill up, since he would be sleeping for the next six to eight hours.

Alcohol: James gave up beer. A small glass of wine with dinner may be acceptable for people who already drink and whose doctor agrees, but if you do not drink, do not start.

James also learned to make good choices when eating out or at gatherings. For someone at risk of heart disease or high blood pressure, there is no room for slipping, and the whole family benefited from the change.

What was the result?

At the follow-up check-up, James’s cholesterol had improved, with his LDL much lower than before. The plan he chose is only one of many. It can take some time to find the right one, but lowering your cholesterol is well worth the effort.

What can you learn from his story?

The American Heart Association recommends that people with high LDL cholesterol limit saturated fat to less than 6% of their calories, which means about 13 grams a day on a 2,000-calorie diet. Swap butter, full-fat cheese and fatty meat for olive oil, nuts, beans and oats, and have your cholesterol checked again to see the effect. Read more in our posts on how to lower cholesterol through diet, a diet to lower cholesterol, eating to lower cholesterol with oats, fruit, beans and healthy fats, and exercise and cholesterol.