Cholesterol is a waxy fat found in your blood. You have both bad cholesterol (low-density lipoprotein or LDL) and good cholesterol (high-density lipoprotein or HDL), and these levels can fluctuate slightly depending on what you eat. The difference that foods make in affecting your cholesterol levels may not seem important at first glance, since your liver is your main source of cholesterol, producing about 85% of the cholesterol in your blood.
But foods high in cholesterol are often also high in saturated fat and, in some cases, trans fat. Saturated fat and cholesterol are mainly found in animal products such as fatty meats, high-fat dairy products, poultry skin, and baked goods. Eating these foods can raise LDL and lower HDL, which can cause plaque to form in your arteries and eventually lead to heart disease.
What should I eat regularly to have healthy cholesterol?
Foods to consider include:
Nuts
Nuts are high in fiber and healthy fats. The best nuts for improving cholesterol levels are walnuts, almonds, pistachios, macadamia nuts, pecans, and hazelnuts.
Beans and lentils
These are great sources of lean protein that are also high in fiber. These include black beans, pinto beans, kidney beans, and white beans. Lentils and split peas are also good choices.
Whole grains
These include quinoa, brown rice, and foods made with whole grain flour. Instead of foods made with processed grains (like white bread), look for whole grain tortillas, breads, pastas, and cereals. Whole grain oats are especially helpful in lowering LDL.
Fruits and vegetables
These help lower total cholesterol and LDL. Best fresh or frozen, without added salt or sugar.
Fish
Include salmon, herring, and trout, as they contain omega-3 fatty acids, which lower triglycerides and raise HDL.
Plant-based foods
Foods made from plant products tend to be lower in saturated fat and higher in fiber. But this is only true if they are not heavily processed. Check food labels to find out how much saturated fat, fiber, and added sugar they contain.
You should also limit foods that raise bad cholesterol to help you better control your cholesterol levels.
Here are some foods you should limit:
Fatty red meats
Foods high in saturated fat are linked to a higher risk of heart attack and stroke. Red meat is high in saturated fat.
So try to avoid: Marbled steak, pork, veal, lamb
Processed meats
These foods raise LDL and triglyceride levels. They are also high in salt and preservatives, which can increase your risk of heart disease.
These include: Cold cuts, Italian sausage, smoked meats, bologna, sausages, bacon
Fast foods and fried foods
Fast foods often use oils and fats that increase LDL levels. This increases your risk of clogged arteries. Eating a lot of fried foods at home can also increase your risk of heart attack and stroke.
To eat fried foods healthily, try these tips:
- Use an air fryer instead of frying in oil.
- Fry at a higher temperature to reduce cooking time.
- Try frying in oils that can withstand high temperatures but are still good for your heart.
- Drain food on paper towels before serving.
Solid fats
Any type of fat that is solid at room temperature tends to contain the type of cholesterol that can increase bad cholesterol. Examples include margarine and lard.
High-fat dairy products
Choose low-fat milk and cheese products or try non-dairy alternatives. Some heart-healthy options include:
- Skim or 1% milk instead of whole milk
- Low-fat (unsweetened) yogurt instead of whole-milk yogurt
- Cheese made from skim or partially skim milk instead of whole-milk cheese
- Almond, soy, or oat milk instead of cow’s milk
Foods high in sugar
Any food with added sugar can increase triglycerides and LDL cholesterol. Pay attention to food labels, especially those that say “added sugar.” Try to avoid products with high-fructose corn syrup.
Foods that often contain added sugar include: Sugary drinks, cake, desserts. Processed foods, such as sugary cereals, snack bars, sauces, and dressings
Alcohol
Drinking too much alcohol can raise triglyceride levels. To reduce the risk of heart disease, experts recommend no more than 2 drinks per day for men and no more than 1 drink per day for women.
