Cholesterol is a type of fat found in every cell in the body, playing an essential role in building cell membranes, producing hormones, and synthesizing vitamin D. However, when blood cholesterol levels are too high, it can lead to serious cardiovascular problems, especially atherosclerosis, the buildup of plaque that narrows blood vessels.
There are two main types of cholesterol:
- LDL cholesterol (Low-Density Lipoprotein): Often called “bad cholesterol” because when there is excess, it can build up in the arteries, increasing the risk of heart attack and stroke.
- HDL cholesterol (High-Density Lipoprotein): Known as “good cholesterol” because it helps transport excess cholesterol from tissues and arteries back to the liver for excretion, reducing the risk of cardiovascular disease.
In addition to cholesterol, triglycerides (another type of fat) also need to be controlled because high levels can increase the risk of heart disease.
How to Lower High Cholesterol Every Day?
A healthy diet is one of the most important factors in maintaining optimal cholesterol levels. Here are four practical, science-based dietary options to help you effectively control your cholesterol every day:
1. Eat a nutritious bowl of oatmeal for breakfast
Oats are an excellent source of beta-glucan, a type of soluble dietary fiber. Beta-glucan has been shown to have cholesterol-lowering properties by binding to cholesterol in the gut and helping the body eliminate it.
Several studies have shown that consuming about 3 grams of beta-glucan per day can reduce LDL cholesterol by 5–10% and total cholesterol by 5–7%.
Incorporating oats into your breakfast is simple, try oatmeal, oatmeal smoothies or baked goods made with oats. Other sources of beta-glucan include:
- Barley
- Mushrooms (such as reishi and shiitake)
- Yeast
- Rye and wheat (although in smaller amounts)
2. Eat a few servings of oily fish each week
Eating oily fish two to three times a week has long been recommended for heart health. Fatty fish are rich in omega-3 fatty acids, which have been shown to lower triglycerides and LDL cholesterol.
Examples of fatty fish include salmon, tuna, trout, herring, sardines, and mackerel. Since our bodies cannot synthesize omega-3s, we must get them through our diet. Easy ways to incorporate fatty fish into your meals include:
- Add canned tuna to salads, sandwiches, or wraps
- Replace grilled chicken with grilled salmon
- Try grilled tuna pasta with vegetables
In addition to heart health benefits, omega-3s also help reduce inflammation and support brain health.
3. Choose foods fortified with sterols and stanols
Sterols and stanols are plant-based compounds that are structurally similar to cholesterol and help lower LDL cholesterol by competing with it for absorption in the digestive system.
Research shows that consuming about 2–3 grams of plant sterols or stanols per day can lower LDL cholesterol by up to 10%.
They can be found naturally in vegetables or in larger amounts in fortified products such as:
- Margarine
- Breakfast cereals
- Bread
- Milk
For maximum benefit, eat sterol- or stanol-rich foods regularly as part of a balanced diet.
4. Eat one or two meatless meals per week to reduce saturated fat
Switching to a plant-based diet once or twice a week is a simple but effective way to reduce saturated fat (a major contributor to increased LDL cholesterol).
Saturated fats are found in animal products such as red meat, eggs, and whole milk, as well as some vegetable oils (coconut and palm oil).
Instead, focus on plant-based protein sources and high-fiber foods such as:
- Beans, lentils, chia seeds
- Whole grains
- Fresh fruits and vegetables
