The best way to lower your cholesterol is to reduce your cholesterol intake and production. That means eating less sugar, saturated fat, and cholesterol itself. These three things act as building blocks for your body to make cholesterol.
When you make healthy changes to your diet, you will see a significant reduction in your cholesterol levels. But these changes probably won’t happen overnight.
Special foods that will help you lower your cholesterol quick:
1. Replace butter with healthier oils.
Technically, replace saturated fat with monounsaturated or polyunsaturated fat. Of all the building blocks, saturated fat tends to be converted most efficiently into cholesterol.
Butter is essentially pure saturated fat, and tropical vegetable oils, such as coconut and palm oil, also have significant amounts. If you do have saturated fat, try to eat no more than 2 grams per serving.
You should use oils that are lower in saturated fat, such as:
- Avocado oil
- Canola oil
- Flaxseed oil
- Olive oil
- Sunflower oil
But these healthy oils are still high in calories, so don’t overdo it.
2. Replace red meat with lean protein.
Switching from red meat to fish or plant protein is a surefire way to lower your cholesterol.
Replace meat, which is high in saturated fat, with:
- Fish rich in omega-3 fatty acids, such as salmon
- Skinless poultry, such as chicken
- Seitan
- Tempeh
- Tofu
3. Eat fiber or take a fiber supplement.
Fiber prevents your body from absorbing cholesterol (and fat) in the first place. Fiber also signals your body when you’re full so you don’t overeat.
If we eat too much, even healthy foods, it can lead to weight gain. That can cause problems with our metabolism and cholesterol.
Foods high in fiber that help lower cholesterol include:
- Crunchy green vegetables
- Sweet potatoes
- Common potatoes
- Whole grains
You can also take fiber supplements from your pharmacy. Just make sure you take them with plenty of water.
4. Look for whole grains.
Whole grains do not contain cholesterol. Their high fiber content means they also prevent your body from absorbing cholesterol and fat from the foods you eat.
Some great whole grains include:
- Ancient grains, such as quinoa, farro, and amaranth
- Brown rice
- Steel-cut or rolled oats
- Whole-grain bread (as opposed to multigrain or seeded bread)
5. Snack on fruit and nuts.
Fruits, especially berries, are great for lowering cholesterol. Although they are high in fiber, they do not contain cholesterol or saturated fat.
However, against juicing fruit, as this removes the fiber and leaves you feeling sugary. notes that it’s better to eat whole fruit than pureed. Nuts also provide a fiber-rich snack that will keep you full longer. Plus, nuts are low in saturated fat and higher in healthy polyunsaturated fats.
6. Incorporate more vegetables
Most vegetables have zero cholesterol or fat, and they’re a great source of fiber. All vegetables help lower cholesterol, gives a special callout to cruciferous veggies and leafy greens, such as:
- Broccoli
- Brussels sprouts
- Cabbage
- Kale
- Spinach
7. Try beans and other high-protein, low-cholesterol foods.
Protein helps you feel fuller and more satisfied. Eating good sources of protein can keep you from overeating throughout the day.
Some high-protein, low-cholesterol options include:
- Black beans, kidney beans, and soybeans
- Chickpeas
- Edamame
- Lentils
- Tofu
8. Switch to sugar-free drinks or water.
Sugar makes your body release insulin, a hormone that affects how you process sugar and use energy. Insulin also acts as a signal to your body to make more cholesterol. It plays a key role in how cholesterol is produced in the body.
Sugar turns up the speed and the amount of cholesterol that we make. Choosing sugar-free options instead of sugary drinks can help you keep your cholesterol down.
9. Start your day with a low-cholesterol breakfast
A quality breakfast can set the stage for the rest of your day.
A few low-cholesterol breakfast favorites, including:
- An egg white or well-seasoned tofu scramble on whole wheat toast
- Greek yogurt with berries, banana, and nut butter
- Oatmeal with berries, nuts, and chia seeds
