Cholesterol is an essential fat in the body, playing an important role in building cells and producing hormones. However, when blood cholesterol levels are too high, especially LDL cholesterol (the “bad” cholesterol), it can cause plaque buildup in the artery walls and increase the risk of heart attack and stroke.
A common misconception has long been that dietary cholesterol (found in meat, poultry, eggs, and dairy products) is the main cause of high blood cholesterol. However, modern scientific research has shown that saturated fat is the main culprit in high blood cholesterol.
How to eat to lower cholesterol?
Here are some simple but effective tips you can apply every day.
1. Keep Your Diet Simple and Balanced
Over the years, the principles of healthy eating have changed significantly. Diets that are too restrictive, cutting out entire food groups, are no longer recommended because they are difficult to maintain and sometimes not really good for long-term health.
Modern research focuses on the overall quality of the diet, not on a single nutrient. A balanced diet, with a variety of whole, minimally processed foods, will help reduce the risk of heart disease and stroke.
Some simple principles you can apply:
- Fill half your plate with vegetables and fruits: You can use fresh, frozen or canned (preferably low-sodium, unsweetened).
- Choose whole grains: Whole wheat bread, oats, quinoa, brown rice, barley are all good choices.
- Be flexible: Add plant-based protein sources such as beans, lentils, tofu and nuts to your weekly menu. When eating meat, prioritize lean meats, poultry and fish.
- Choose low-fat and unsweetened dairy products: Skim milk, plain yogurt, and low-fat cheese are all heart-healthy options.
- Limit processed foods: Read labels carefully and avoid those that contain partially hydrogenated fats (trans fats) or too much sugar and salt.
2. Prioritize Home Cooking
Cooking at home not only saves money, but also gives you more control over your sugar, salt, and fat intake. When you choose your own ingredients, you can use healthier cooking methods like steaming, baking, and boiling instead of frying.
If you want to change things up and eat out, choose restaurants that serve fresh, natural, and minimally processed dishes. They should also be transparent about nutritional information so you can make informed decisions.
3. Increase Your Daily Fiber
One of the most effective ways to lower LDL cholesterol is to increase your intake of soluble fiber, which binds to cholesterol in the gut and helps remove it from the body.
Studies show that adults need 21–38 grams of fiber per day to protect their heart, but most of us only get about half that amount.
You can easily add fiber to your diet with the following options:
- ½ ripe avocado (~2g fiber)
- ¼ cup dried figs (~2g)
- 1 large orange (~2g)
- ½ cup sweet potato (~2g)
- ¾ cup broccoli (~2g)
- ¾ cup oat bran (~2g)
- ¼ cup rice bran (~2g)
- ¾ cup chickpeas (~2g)
- 2 tablespoons flaxseeds (~2g)
- ¾ cup eggplant (~2g)
Tip:
- Instead of drinking juice, eat whole fruit to take advantage of the fiber.
- Add greens to your meals, you can add kale, spinach, or arugula to pasta, salads, or smoothies.
- Snack on nuts, roasted beans, or dried fruit.
Foods containing saturated fat to avoid
Saturated fat is a type of fat that can increase LDL cholesterol levels in the blood if consumed in excess. They are often derived from animals or some vegetable oils.
To effectively reduce cholesterol, you should limit or avoid the following foods:
- Fatty red meat: such as beef, lamb, fatty pork.
- Fried foods: fried chicken, french fries, fried cakes.
- Pre-processed foods: sausages, bacon, sausages, pate, fast food.
- Full-fat dairy products: whole milk, full-fat cheese, fresh cream.
- Industrial snacks and confectionery: biscuits, cakes, fried snacks, margarine.
- Some vegetable oils: palm oil, coconut oil.
