Cholesterol is a waxy, fat-like substance found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest food. Your body makes all the cholesterol it needs. Cholesterol is also found in animal foods, such as egg yolks, meat, and cheese.
If you have too much cholesterol in your blood, it can combine with other substances in your blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is called atherosclerosis. It can lead to coronary artery disease, a condition in which your coronary arteries become narrowed or even blocked, significantly increasing your risk of heart attack and stroke, as well as increasing your risk of complications from diabetes.
So controlling your cholesterol levels is important to maintaining heart health and preventing cardiovascular disease.
One of the most effective ways to maintain healthy cholesterol levels is to adopt a natural cholesterol-controlling diet,
To lower cholesterol levels through diet, it is important to adopt a two-pronged approach: reduce intake and increase excretion.
Consuming foods high in cholesterol can contribute to high cholesterol levels. The first step to controlling cholesterol through diet is to minimize or eliminate foods high in cholesterol to effectively reduce LDL levels.
A diet high in fiber, especially from plant sources, is the most effective way to achieve this. Fiber in unprocessed plant foods binds to cholesterol in the digestive system, helping to remove cholesterol from the body before it can be absorbed into the bloodstream. Therefore, increasing your intake of fiber-rich foods is essential to promote cholesterol excretion.
When deciding what to eat, a whole foods, plant-based diet is particularly beneficial due to its high fiber content. Not only does this diet help lower cholesterol, it also supports overall health by providing foods rich in fiber and water.
This eating pattern promotes a natural feeling of fullness, helping you regulate your food intake according to hunger signals, which can help with weight loss, an important factor in controlling cholesterol.
However, many people struggle with disrupted hunger and fullness signals, often eating for reasons other than actual hunger. Processed foods, including many fast and frozen foods, are often highly addictive, which can further complicate the problem.
Focusing on a nutrient-dense, plant-based diet can help lower cholesterol levels and achieve a healthy weight, which can contribute to better cholesterol control.
Here are foods to add to your diet for better health:
- Oats and whole grains: Oats and other whole grains like barley and brown rice contain fiber that can help lower “bad” cholesterol called LDL. Consider a hearty, delicious bowl of oatmeal to start your day, and be sure to choose whole grain breads and pastas.
- Omega-3 fatty acids: Certain types of fish, including salmon, mackerel, sardines, and rainbow trout, are important to include in your diet because they contain something called Omega-3 fatty acids. This type of fat can help lower blood triglycerides and may also reduce inflammation. Two servings per week is ideal.
- Nuts: Go crazy for these little powerhouses of nutrition! Almonds, walnuts, pistachios, and other nuts make great snacks or make a delicious, healthy addition to salads or even yogurt. Not only are they packed with flavor, they also help keep you feeling full thanks to the fiber and protein, and they help lower LDL cholesterol thanks to their healthy fats. Just be sure to limit your portion size to a handful, as they’re high in calories.
- Avocados: These delicious and versatile fruits are packed with nutrition. They’re a great source of monounsaturated fats, which can help raise your “good” (HDL) cholesterol while also lowering your LDL cholesterol. They also have a host of other health benefits, so go ahead and enjoy some avocado toast or make some homemade guacamole!
- Beans and legumes: Beans, lentils, peas, and chickpeas are high-fiber plant-based protein sources. They can help lower bad cholesterol and fight heart disease while also providing you with a variety of flavors, whether in soups, as a side dish, or as an ingredient in a meatless burger.
- Leafy greens: Whether it’s broccoli, spinach, kale, or Brussels sprouts, these fiber-rich veggies help lower cholesterol and keep your heart healthy. They also contain substances called antioxidants, which may help your body fight cancer and diabetes.
- Fruit: You can think of fruit as nature’s healthy candy. Whether you choose apples, berries, oranges, kiwis or dragon fruit, fruit offers a delicious and sweet treat that is packed with fiber and antioxidants that can lower cholesterol and improve heart health. Whether it’s as a snack or a smoothie, be sure to add fruit to your daily diet.
- Olive Oil: Rich in monounsaturated fats and antioxidants, extra virgin olive oil is the only oil proven to increase HDL cholesterol and lower LDL cholesterol. It can be used in place of saturated fats like butter or margarine, which have the opposite effect. It’s also a staple in the Mediterranean diet, which is consistently shown to be one of the best diets. Choose this healthy fat for cooking or as a salad dressing.
- Soybeans: Foods like tofu, tempeh, and soy milk contain a plant-based protein called soy protein, which can help lower LDL cholesterol levels when eaten as part of a balanced diet.
