You’ve probably heard of cholesterol and associate a negative connotation with it. The body, in fact, requires cholesterol for proper functioning, including to produce bile, vitamin D, hormones, and it is an important component of cell membranes. We need cholesterol, but it is when we have too much of it in our body that it becomes a bad thing and puts us at higher risk of coronary artery disease. Cholesterol levels can be influenced by genetics, but it is mainly lifestyle choices that impact cholesterol levels, especially diet choices. Let’s dive into what kind of diet choices you can hone in on to help lower or regulate your cholesterol levels.
Increase Soluble Fiber
Soluble fiber is one of the two types of dietary fibers. It forms a gel-like consistency in the digestive system since it dissolves in water, which is the reason it has cholesterol-lowering effects. Specifically, in the small intestine, soluble fiber binds to a digestive substance called bile, which is produced from cholesterol. Increasing soluble fiber intake will increase how much bile is excreted rather than reabsorbed through the digestive tract, meaning the body will need to create more bile as a result, using up more cholesterol in the process and lowering overall cholesterol levels. Below is a list of foods high in soluble fiber:
- Beans such as black beans, navy beans, lentils, and pinto beans
- Fruits such as avocados, pears, apples, and nectarines
- Vegetables such as broccoli, brussel sprouts, carrots, and sweet potatoes
- Nuts and seeds such as flax seeds, chia seeds, sunflower seeds, and hazelnuts
- Grains such as oats, quinoa, and barley
If you don’t think that you’re getting enough fiber in your diet, you may consider a fiber supplement! We love incorporating a fiber supplement because it ensures that we’re getting in enough fiber in our daily routine! It’s easy to add and doesn’t take much thought as it is tasteless. This fiber supplement is the one that we recommend to our clients.
Choose Healthy Fats Over Saturated and Trans Fats
Not all fats are created equal. Saturated and trans fats are known to increase LDL (“bad”) cholesterol, which can lead to plaque buildup in the arteries. To help lower your cholesterol levels, it’s important to focus on incorporating healthy fats into your daily diet and keeping saturated and trans fat intake minimal.
Foods to Limit:
- Fried foods, such as French fries, fried chicken, onion rings, etc.
- Baked goods such as cookies, cakes, and pastries
- Dairy such as butter, cheese, ice cream, and whole milk
- High fat animal products such as fatty cuts of beef, pork, and lamb, chicken skin, and processed meats such as hot dogs, sausage, and bacon
- Other processed snack foods such as packaged cookies, refined crackers, potato chips, etc.
Instead, Opt for Healthy Fats Found in:
- Avocados
- Nuts and seeds
- Olive oil and other plant-based oils
- Fatty fish, like salmon and mackerel
Dietary Cholesterol: Current Research
The understanding of dietary cholesterol, aka the cholesterol we eat in our food, has evolved significantly over the years. Previously, it was believed that consuming foods high in cholesterol directly raised blood cholesterol levels. However, recent research suggests that dietary cholesterol has a much lesser impact on blood cholesterol than once thought. For most people, saturated and trans fats in the diet are the primary culprits for high cholesterol levels rather than high dietary cholesterol consumption.
This doesn’t mean dietary cholesterol should be ignored entirely, but it should be considered within the context of overall diet quality. Foods high in dietary cholesterol, like eggs and shellfish, can be part of a healthy diet when consumed in moderation and balanced with other nutritious foods.
Tips for Putting These Guidelines into Practice
Adopting these dietary changes can seem daunting, but with a few practical strategies, you can make the transition smoother.
- Plan Your Meals: Incorporate cholesterol-lowering foods into each meal. For example, add oats to your breakfast, use avocado or olive oil in your lunch and dinner, and snack on nuts and fruits.
- Read Nutrition Labels: Pay attention to nutrition labels to avoid added sugars and trans/saturated fats. Look for foods with higher amounts of fiber and healthy fats.
- Cook at Home: Cooking at home allows you to control the ingredients and methods used in your meals, making it easier to avoid unhealthy fats, added sugars, and refined carbs.
By making these dietary adjustments and being mindful of your food choices, you can effectively lower your cholesterol levels and improve your overall heart health.
In my 8+ years as a Registered Dietician Nutritionist & metabolism expert, I’ve helped 100s of women reach their nutrition goals through my signature 3M approach. By focusing on Mindset, Mindfulness, and Metabolism, you too can discover your most confident self and feel better than ever. This blog is a great place to start – whether you want to lose weight or learn to make meal planning for your busy life easier than ever!
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This article was written by Alyssa Coscino, nutrition intern. Fact checked by Allison Tallman RD.