Your heart needs a break to relax and rejuvenate, so it’s essential to keep your cholesterol low. Elevated levels can strain your cardiovascular system, so if you have high cholesterol, see a cardiologist.
However, the solution doesn’t have to be pharmaceutical. For some people, following a low-cholesterol diet can effectively lower levels. The best aspect of this regimen is that it’s not overly restrictive.
In addition, further lifestyle changes can help balance levels like exercise and stress management. Let’s get into the details of following a low-cholesterol diet and daily life.
What Is Cholesterol?
Cholesterol is a waxy substance made of fatty lipids that support several key functions in the body. The cells and liver create roughly 80% of the cholesterol [1] in your bloodstream, and the remaining (20%) comes from your diet. We need cholesterol to:
- Develop cells and tissue
- Produce hormones
- Promote bile production
- Assist in Vitamin D synthesis
Surprising Causes of High Cholesterol
You may already be aware that diabetes, an underactive thyroid, stress, menopause, pregnancy, and liver disease can all make your cholesterol levels go through the roof. In addition, there are other lesser-known causes [2] that can elevate cholesterol, including:
- Unfiltered coffee
- Excess saturated fat
- Sedentary lifestyle
- Smoking
- BMI over 30
- Rapid weight loss
- Family history
- Excess alcohol consumption
Conditions That Can Benefit From a Low Cholesterol Diet
If you suffer from heart disease, diabetes, obesity, hypertension, or atherosclerosis, you may benefit from a low-cholesterol diet plan. A study [3] of healthy men concluded that a vegetarian diet high in dietary fiber, polyunsaturated fat, potassium, vegetable protein, and magnesium and low in total fat, dietary cholesterol, and saturated fat successfully reduced blood pressure levels. It had a particular impact on lowering systolic blood pressure.
You may wonder how quickly you can lower your cholesterol levels by making lifestyle changes. It can take weeks or months to experience noticeable results, so consistency is essential for long-term benefits.
How Can the Foods You Eat Reduce Cholesterol?
If you follow an unhealthy diet teeming with foods high in saturated fats like bacon, sausages, fatty meat, cakes, salami, and pancetta, your LDL (bad) cholesterol levels may increase. High cholesterol narrows the arteries, puts a strain on the heart, decreases oxygen intake, and amplifies your risk of developing heart problems.
A review of the research [4] shows that processed meats that use curing, smoking, salting, or high levels of additional preservatives can elevate serum cholesterol levels. In addition, evidence in the same report indicates that soy protein can decrease LDL.
The 6-week study showed that participants who ate 25 g of soy protein daily had a small but significant 3% to 4% reduction in their LDL cholesterol levels. According to the National Heart, Lung, and Blood Institute [5], 10% of your daily calories should come from saturated fats.
Many people find it easier to buy packaged, pre-prepared foods rather than prepare a balanced meal, and think it saves time and effort and satisfies the taste buds. However, there are obvious disadvantages to this type of regimen.
If you follow a set low-cholesterol diet plan, you’ll get a detailed list of the foods you should eat and avoid. The regimen is easy to follow and provides a large selection for different preferences. The choices are delicious and filling, help control cravings, and have a wealth of vitamins, minerals, fiber, and other nutrients.
Top Foods to Include on a Low Cholesterol Diet
Numerous dietary choices are available to people who want to lower their cholesterol, but it’s crucial to base your selections on current research.
Evidence [6] indicates that to decrease your risk of developing cardiovascular disease, you must reduce the saturated fats in your diet and replace them with unsaturated fats. For example, you can swap chips and cookies with carrots, celery, peanut butter, raisins, dates, nuts, and seeds.
If you need a quick snack outside the house, opt for yogurt, bananas, or apples instead of fast food, as they’ll give you more lasting energy. If you can’t stay away from sugary beverages, fill up a water bottle with tea and a teaspoon of honey and drink it instead. You can take it with you, and still satisfy your urge for a beverage.
Foods to Enjoy
One of the most significant issues many people have with following a low-cholesterol diet program is that it takes planning and preparation time. Some think it’s easier to simply order a burger when they’re too busy rather than make something healthy from scratch at home.
However, cooking batches in advance can relieve some of the pressure. Make a few different dishes at the start of the week that include whole foods low in cholesterol. If you’re on a tight budget, consider buying in bulk, and especially purchase foods that don’t spoil quickly like potatoes, cabbage, carrots, beets, bell peppers, and citrus fruits.
Another important aspect of planning your regimen is making sure it includes a variety of foods you enjoy, including some that may fall out of your comfort zone for heart health and other benefits.
For example, meals rich in fish oil are full of Vitamin D and omega-3 fatty acids, and both nutrients are essential for supporting a healthy cardiovascular system. One study [7] concluded that participants who replaced 100kcal of processed and red meat with oil-rich fish in their diets lowered their risk of ischaemic heart disease by 20%.
Fiber and whole grains are equally important in a low-cholesterol diet, as they supply the body with needed nutrients, lower lipid levels, and reduce the risk of heart disease. These are several filling, delicious food choices that can provide you with nutrients and lower cholesterol.
- Whole Grains: Popcorn, oats, quinoa, barley
- Legumes: Chickpeas, black beans, lentils, kidney beans
- Vegetables: Broccoli, potatoes, sweet potatoes, green beans, cauliflower, peas, onions, squash
- Fruits: Berries, apples, oranges, pears, bananas, peaches
- Lean Protein: Turkey, chicken, eggs, fish
- Nuts: Almonds, pistachios, walnuts, cashews
Foods You May Eat in Moderate Amounts
You may be wondering whether a low-cholesterol diet is too limiting, however, that is not the case. You can still enjoy treats and even some unhealthy foods in moderation on this regimen. If you eat these in excess it may negatively impact your cholesterol, but in limited amounts, you may have some of the following:
- Pastries like croissants, fruit turnovers, fruit-filled muffins, cinnamon rolls
- Candy
- Red meats like cuts of beef, deli meats, organs, ribs, and pork chops
- Soda
- Dairy foods like yogurt, cheese, and butter
Foods to Avoid
Most of us enjoy eating unhealthy foods sometimes. Sometimes you’re in a hurry, or you simply have a craving for a treat. Unhealthy meals are faster and cheaper, and there are a multitude of options. However, for the most part, they do your body more harm than good. Try to avoid these foods:
- Margarine and shortening
- Fast food like burgers, pizza, fried chicken, etc.
- Pastries with cream, sticky buns, puff pastry, fried doughnuts, etc.
- Refrigerated dough
- Non-dairy coffee creamer
Other Lifestyle Approaches to Lowering Cholesterol
Keeping your cholesterol levels within a healthy range may require trial and error. However, by changing your diet and implementing several other lifestyle changes, you can take control of your health and give your heart a boost. These are some key lifestyle habits that can help balance cholesterol levels:
- Exercising regularly
- Managing stress through meditation, mindfulness, music, or other options
- Quitting smoking
- Losing excess weight
- Getting quality sleep
- Taking any medication as directed
If losing excess weight is challenging, consider adding Phenocal Premium Grade Weight Control Compound to your daily regimen. This natural supplement contains ingredients such as green tea, 5-HTP, and glucomannan to maximize weight loss and support a healthy heart. Phenocal can also suppress hunger, boost energy, and improve metabolic health.
FAQs
What are the worst foods for people with high cholesterol?
If you have high cholesterol, avoid foods like French fries, fried snacks, processed chips, or fatty cuts of red meat and instead choose healthier options.
How much cholesterol should I include in my diet?
People who have heart issues or who are at risk should limit their consumption of cholesterol to 200 mg daily. If you have a healthy heart and limited risk factors, you can have 300 mg daily.
What is the best diet for lowering cholesterol?
The best diets for keeping your cholesterol levels low are the Mediterranean and DASH regimens.
Wrap-Up
When we’re out of the house and hungry, we often choose fast foods, pastries, or other unhealthy foods we can get inexpensively. They are filling, quick to eat and save us valuable time. However, as you no doubt already know, they are not the healthiest choice.
Fortunately, a low-cholesterol diet is flexible when it comes to the foods you eat, and you can include a few treats in moderate amounts along with primarily healthy foods. The information in this article should help you plan the best regimen to keep your cholesterol levels balanced and promote optimal health.
References
1] ↑ https://www.cuimc.columbia.edu/news/cholesterol-101
2] ↑ https://www.webmd.com/cholesterol-management/ss/slideshow-surprising-causes-high-cholesterol
3] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3075799/
4] ↑ https://www.ncbi.nlm.nih.gov/books/NBK551722/
5] ↑ https://www.nhlbi.nih.gov/health/blood-cholesterol/causes
6] ↑ https://www.ncbi.nlm.nih.gov/books/NBK279316/
7] ↑ https://www.heartuk.org.uk/downloads/factsheets/uclp-fact-sheet-oct2019-150dpi.pdf
Dr. Ahmed Zayad
Dr. Zayed, has years of experience in the field and has been contributing to public health awareness. Dr. Ahmed Zayed holds a baccalaureate of Medicine and Surgery. Egypt. Dr. Zayed believes in providing knowledgeable information to readers. His articles were featured on many websites like HuffingtonPost, Chicagotribune . Other than his passion for writing, Dr. Zayed spends his time outside the hospital, either reading or at the gym.
