Diet To Lower Bad Cholesterol
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Many people can lower their cholesterol levels simply by changing what they eat. For example, if you like cheeseburgers, eating less meat (and lean meat) and more vegetables, fruits and whole grains can reduce your total cholesterol by more than 25%. Reducing saturated fats (found in meat and dairy products) and trans fats (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.
Diet To Lower Bad Cholesterol
Diet can be a simple and powerful way to improve cholesterol levels, but it plays a bigger role in some people than others. Don’t be discouraged if you follow your diet but still don’t reach your target blood levels. Carry on. Even if you end up needing drugs to keep your cholesterol under control, you’ll need less than if you hadn’t changed your diet.
Cholesterol Diet: How Nutrition & Foods Impact Levels
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If your cholesterol levels have risen slightly over the years, you may wonder if changing your diet can help. Ideally, your total cholesterol should be less than 200 milligrams per deciliter (mg/dL). But what worries experts is the dangerous level of LDL cholesterol. Excess LDL causes the release of inflammatory substances that accumulate on artery walls and increase the risk of heart attack.
Tips To Lower Cholesterol With Your Diet
“To prevent heart disease, LDL levels should be below 100 mg/dL. However, many Americans have LDL levels below the ideal (100 to 129 mg/dL) or borderline (130 to 159 mg/dL).
If you fall into one of these categories, you may be able to lower your LDL from high levels by changing what you eat, especially if you can improve your current diet. However, many people with high LDL levels may need cholesterol-lowering medications, such as statins, says Dr. Plutzky.
Avoiding foods high in cholesterol is not a good way to lower LDL. All of your food, especially the types of fats and carbohydrates you eat, have a major impact on your blood cholesterol levels. “As the American Heart Association points out, you’ll get the most cost-benefit by cutting down on saturated fat and replacing it with unsaturated fat.
That means avoiding meat, cheese, and other high-fat dairy products like butter, half-and-half, and ice cream. Equally important is replacing these calories with unsaturated fats (those found in vegetable oils, avocados, and fatty fish) instead of refined carbs like white bread, pasta, and white rice. Unlike fat, these starchy foods are not very filling and can lead to overeating and weight gain.
Best Vegetables To Lower Cholesterol, Say Dietitians — Eat This Not That
Another big problem with clean carbs? They are very low in fiber, which helps remove cholesterol from the body (see “The Fiber Factor”).
Your body cannot break down fiber, so it passes through your body undigested. There are two types: insoluble and soluble. High-fiber foods are often a mixture of the two.
Insoluble fiber does not dissolve in water. Although it doesn’t directly lower LDL, this type of fiber gives you a feeling of fullness, which helps promote weight loss by removing some cholesterol-raising foods from your diet.
Soluble fiber dissolves in water to form a gel. This gel traps some cholesterol in the body so that it is excreted as waste instead of entering the arteries.
Foods That Help Lower Bad Cholesterol Level!
Soluble fiber also binds to bile acids that transport fat from the small intestine to the large intestine for excretion. This causes the liver to produce more bile acids, a process that requires cholesterol. If the liver does not have enough cholesterol, it releases more into the blood to reduce circulating LDL.
Finally, certain soluble fibers (called oligosaccharides) are broken down in the intestines into short chain fatty acids. These fatty acids can inhibit the production of cholesterol.
The following 11 foods are good sources of fiber or unsaturated fats (or both). However, they are not specific and are only suggestions. Most whole grains, vegetables and fruits are good sources of fiber. And most nuts and seeds (and the oils they produce) provide monounsaturated or polyunsaturated fats.
1. Oatmeal. Along with oats, this whole grain is one of the best sources of soluble fiber (see “Grains of the Month”, right). Start your day with a bowl of rolled oats or plain old oats topped with low-fiber fresh or dried fruit.
Juicing For High Cholesterol
2. White beans. Also called indigo beans, this variety has a high fiber content. Also try a variety of beans, such as black beans, garbanzos or kidney beans, which can be added to salads, soups or chili. However, avoid baked beans dipped in sugary sauce.
3. Avocado. The green flesh of the avocado is not only rich in monounsaturated fat, but also contains both soluble and insoluble fiber. Slice this fruit into a salad, puree it into a sauce, or mash it up and spread it on a slice of whole wheat bread.
4. The egg plant. Although not everyone’s favorite, this deep purple vegetable is one of the richest sources of soluble fiber. Another idea: oven-roast the whole eggplant until tender, then add the meat to a Middle Eastern dip called baba ghanoush.
5. Carrots. Raw carrots are a delicious, healthy snack and provide a decent amount of insoluble fiber as well.
Cholesterol Diet Plan
6. Amangles. Among nuts, almonds are the highest in fiber, but other popular varieties such as pistachios and pecans follow. Walnuts have the added benefit of being a good source of polyunsaturated plant-based omega-3 fatty acids.
7. Kiwi fruit. Contrary to popular belief, these brown fruits do not need to be peeled. But if you want to avoid the skin, cut it in half and scoop the inside out with a spoon for an easy, rich, delicious meal.
8. Strawberry. Because this fruit is full of tiny seeds, its fiber content is higher than most other fruits. Strawberries and blueberries are also good sources, although raspberries and blackberries are more popular.
9. Cauliflower. This cruciferous vegetable not only provides fiber, it can be used in place of white rice. Pulse or pulse in a food processor until it resembles rice and drizzle with a little olive oil until smooth.
High Cholesterol Foods To Avoid (plus 3 To Eat)
10. Soy sauce. Eating beans and soy foods, such as soy milk, tofu, and tempeh, was once considered a powerful way to lower cholesterol. A recent analysis suggests that the effect is much smaller. Still, protein-rich soy foods are a much better choice than hamburgers and other red meats.
11. Salmon. Similarly, eating cold-water fish like salmon twice a week can help lower LDL by replacing the meat and providing omega-3 fats. Other good fish choices include canned light tuna and canned sardines.
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