Today, we’re discussing what to eat when you have high cholesterol. Food is a powerful tool in managing high cholesterol, and what you eat will likely be a topic you discuss with your healthcare team when discussing ways to lower your risk of heart disease. Depending on your cholesterol levels and whether you’re prescribed cholesterol-lowering medication, your doctor may want to meet with you every few months to monitor your levels and help tweak your diet or medication as needed.
While no single food will make or break your health, eating patterns that are high in certain types of fats, sodium, and added sugar and low in fiber have been shown to increase levels of LDL cholesterol, sometimes called “bad” cholesterol, and lower HDL cholesterol, also known as “good” cholesterol. But how do you know which foods to eat less of and which to add to your shopping cart?
First, I’ll go a little more in-depth on the nutrients you should look out for on food labels, and then we’ll get into some cholesterol-friendly food swaps.
Good diet for high cholesterol
Fats
There are different types of fats some are better for our heart and cholesterol than others. Eating too much saturated fat makes it harder for your liver to process cholesterol. Your liver is a hardworking organ with many jobs, and its cells contain receptors for LDL. When everything is working as it should, these receptors in your liver can pull LDL cholesterol out of your blood so it can be broken down. But when we consume too much saturated fat the LDL receptors in the liver can’t work as well and causing the body to produce more LDL and Which can build up over time. Fried foods, higher-fat cuts of red meat, butter, and many baked goods are high in saturated fat.
The American Heart Association recommends that only 5 to 6% of your daily calories come from saturated fats and avoid eating trans fats as much as possible. Trans fats are not as much of an issue as they once were because partially hydrogenated oils. The main source of trans fats in our diets are no longer recognized as safe by the FDA, and food companies had to phase them out in 2021.
Sodium
Salt itself hasn’t been shown to directly affect cholesterol levels, but there’s still a reason to pay attention to sodium on food labels. High salt intake has been linked with high blood pressure, and diets high in sodium may raise the risk of heart disease. Plus, many foods high in sodium also tend to be more highly processed. For most people, the recommendation is to consume no more than 2,300 mg of sodium per day, or about 1 teaspoon of salt. For those with high blood pressure, sodium intake should be limited to no more than 1,500 mg per day.
Added Sugar
Research on added sugar and cholesterol levels is mixed. Some studies suggest that a high intake of added sugar results in an increased production of LDL cholesterol and a reduction in HDL. However, other observational studies haven’t found a significant relationship. We know that eating high amounts of added sugar has been shown to contribute to other risk factors for heart disease, including type 2 diabetes and obesity. Most Americans consume too much-added sugar, with most of it coming from sugar-sweetened beverages. The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day (about six teaspoons) for women and no more than 36 grams (about nine teaspoons) per day for men.
Fiber
When you consume fiber, especially soluble fiber, it can help lower your LDL cholesterol levels and may also help reduce blood pressure and inflammation. You should aim for 25 to 35 grams of fiber every day. The number varies slightly depending on your age and sex. You can find soluble fiber in foods like oats, beans, lentils, sweet potatoes, broccoli, and avocado.
Now that you know what nutrients to look for, let’s talk about a few cholesterol-friendly swaps.
Meat
While there are some exceptions, red meat including beef, pork, and lamb tends to be higher in saturated fat. You can easily swap these out for leaner sources of protein such as skinless poultry, lean ground turkey or chicken, and fish high in heart-healthy omega-3 fatty acids like salmon or herring. If you’re craving red meat, opt for leaner cuts including pork tenderloin, flank steak, or lean ground beef. Don’t forget plant-based proteins; they can be an excellent swap because they’re low in saturated fat and high in fiber. Examples include beans, lentils, and tofu.
Dairy
For milk, yogurt, and cheese, look for lower-fat options instead of whole milk products. Just keep in mind that some dairy products are high in added sugar, so always double-check those labels.
Fried Foods
Fried foods are notoriously high in saturated fat and often high in sodium too. Instead, opt for foods that are baked, air-fried, sauteed, roasted, or poached.
Oils
Tropical oils, including coconut and palm oils, are high in saturated fat and should be limited. It’s also a good idea to limit margarine and shortening in your cooking and baking. Instead, choose plant-based oils that are richer in healthy fats like olive oil or avocado oil.
Grains
Don’t worry, I’m not here to tell you to stop eating bread or pasta. But a great rule of thumb to follow is to look for whole grain, higher fiber swaps for refined grains like white rice, flour tortillas, and white bread. Farro is a nutty whole grain that can substitute for rice, or you could try quinoa, barley, oats, or whole wheat versions of bread, wraps, and pasta. Legume-based alternatives like chickpea pasta can also be a nice way to boost your fiber and protein intake.
Desserts
You don’t have to avoid sweets entirely, but to help your cholesterol levels, focus on moderation. That could mean eating your favorite cookies less often opting for smaller portion sizes, or both. You can also make healthier versions of your favorite treats by using whole grains and less sugar as you bake. You’ll still want to eat those in moderate portions.
Alcohol
Keeping your intake of alcohol to a low or moderate level might not be a bad idea for your heart. It’s worth noting that the World Health Organization recently concluded that no amount of alcohol is safe to consume because it can increase your risk for certain chronic conditions and diseases. Luckily, the non-alcoholic beverage business is booming, so there are options for every palette. You can try a mocktail or non-alcoholic wine or beer, just be mindful of added sugar.
As I mentioned before, no one food will magically lower your cholesterol levels. Instead, it’s the collection of your choices over time that will have the largest effect. Along with the swaps we covered, be sure to prioritize fruits and vegetables. They’re an essential part of a heart-healthy diet because they’re rich in fiber, antioxidants, vitamins, and minerals. By putting at least one serving of fruits or vegetables into each meal and snack, you can easily meet the recommended amount of four to five servings per day.
Other foods to prioritize include avocados, nuts like almonds and cashews, and seeds like chia seeds and flaxseeds, which are excellent sources of heart-healthy fats. You’ll naturally eat many of these foods if you follow a Mediterranean diet, DASH diet, or a plant-based diet, which are all examples of eating patterns that have been shown to help lower cholesterol and support overall heart health.
I hope these tips make it a little easier to understand what to eat if you have high cholesterol. With some practice, you’ll become a pro at reading food labels and reaching for cholesterol-friendly swaps at the grocery store, and your heart will thank you for it.
Sources:- nytimes.com ,WebMD,heart.org
