Cholesterol is a fatty substance found in the body. It performs a number of important functions. It is needed to make the walls that surround the body’s cells and is the basic material that is converted into certain hormones. Your body makes all the cholesterol you need. You only need a small amount of fat in your diet to make enough cholesterol to stay healthy.
The fat and cholesterol you eat are absorbed in your intestines and transported to your liver. Your liver converts the fat into cholesterol and releases the cholesterol into your blood.
There are two main types of cholesterol: low-density lipoprotein (LDL) cholesterol (bad cholesterol) and high-density lipoprotein (HDL) cholesterol (good cholesterol).
If your cholesterol levels are high, one of the main ways to lower your LDL cholesterol (bad cholesterol) is through your daily diet.
You can change your diet in the following 4 ways:
1. Eat a nutritious bowl of oatmeal for breakfast
Oats are an excellent source of beta-glucan, a soluble dietary fiber. Beta-glucan has been shown to have cholesterol-lowering properties because it binds to cholesterol, helping the body eliminate it. Several studies have reported that eating 3 grams of beta-glucan per day can lower cholesterol levels by 5–10 percent, and regular consumption of oats can lower total and LDL cholesterol by 5–7 percent.
In addition to easily adding oats to your breakfast menu, other sources of beta-glucan include:
- Barley
- Mushrooms (reishi and shiitake)
- Yeast
- Rye and wheat (although in smaller amounts)
2. Include a few servings of fatty fish during the week
Eating a serving of fatty fish two to three times a week is a long-standing recommendation to promote overall heart health. Fatty fish are an excellent source of omega-3 fatty acids, which have been shown to lower triglycerides and LDL cholesterol levels. Examples of fatty fish include salmon, tuna, trout, herring, sardines and mackerel. Our bodies cannot synthesise omega-3s, meaning we must get them from our diet.
Easy ways to include a portion of fatty fish in your weekly diet include:
- Add a can of tuna to a salad, sandwich or wrap
- Replace grilled chicken with grilled salmon.
- Try tuna pasta with vegetables.
3. Choose food products fortified with sterols and stanols
Sterols and stanols are cholesterol-like substances found in plant foods. Research has shown that when eaten in moderation (2–3g per day), plant sterols reduce LDL cholesterol in the body by competing with LDL cholesterol for absorption. In fact, studies have shown that consistently consuming 2 grams of plant sterols per day can help reduce LDL cholesterol by 10 percent.
Sterols and stanols are naturally present in vegetables or are found in higher concentrations in fortified products including:
- Margarine
- Cereals
- Bread
- Milk
4. Eat one or two vegetarian meals per week to reduce saturated fat intake
In recent years, there has been a growing push for plant-based diets. This push is now reflected in most cafe and restaurant menus, with vegetarian and vegan options now available that may not have been available before. There are a number of health benefits to following a plant-based diet, one of which is improved heart health due to reduced saturated fat intake and increased intake of heart-healthy whole grains, beans, nuts, fruits and vegetables.
Saturated fat is typically found in animal products such as red meat, eggs and whole milk, although it is also found in some vegetable oils (coconut and palm). You don’t have to go completely vegetarian or vegan to help improve your cholesterol levels – you can start by simply thinking about eating one or two meat-free meals a week.
There are plenty of delicious options to try, such as:
- Vegetarian Pad Thai
- Mexican Bean Tacos
- Honey-Soy Tofu
