Louise Carter is a registered dietician and wellness expert with over 15 years of experience. Her passions lie in womens health, gut health and lifestyle diseases.
It is well known that regular exercise and eating a well-balanced diet are the best ways to lower cholesterol. With many people wanting to avoid statins and their side effects, improving nutrition and incorporating exercise can help prevent or lower high cholesterol. Of course, there are hormonal and genetic triggers that contribute, but generally, a diet that includes anti-inflammatory foods, lots of fiber, and less saturated fat leads to lower cholesterol levels.
Cholesterol is a type of fat found in the blood which can get a bad rep. Many people are unaware that we do need cholesterol for certain functions, such as building healthy cells and producing hormones. Vitamin D production in the body is reliant on cholesterol, as is the production of bile, which essentially helps us to digest fats. While we do need cholesterol in our system, high cholesterol levels can pose a significant risk to health, leading to problems like heart disease and stroke.
There are two types of cholesterol – LDL and HDL cholesterol- and maintaining a balance between them is important for improving cardiovascular health.
The key differences between LDL and HDL cholesterol
LDL Cholesterol (Low-density lipoprotein) | HDL Cholesterol (High-density lipoprotein) | |
Nicknamed | "Bad cholesterol" | "Good cholesterol" |
Function | To deliver cholesterol to cells, including arterial walls | Anti inflammatory and removes cholesterol from the bloodstream and arteries. |
Health Impact | High levels lead to plaque buildup and cardiovascular disease, heart attack and stroke | Protective against heart disease and stroke - transporting cholesterol back to the liver, where it can be processed and eliminated. |
Desirable Level | Lower is better | Higher is better |
Primary Concern | Increased risk of heart attack and stroke. | Protective effect against heart disease |
How to use diet to keep cholesterol levels low
Diet plays a significant role in contributing to or controlling cholesterol levels. By including the right foods, one can reduce LDL cholesterol while boosting HDL cholesterol. Below are among the best foods for managing cholesterol and improving health:
Focus on fiber to eliminate cholesterol
Oats and whole grains contain soluble fiber called beta-glucan, which helps lower LDL cholesterol by binding to it in the digestive system and eliminating it. Whole grains like barley and brown rice also act in a similar way.
Legumes (beans, lentils, chickpeas) are high in fiber and protein, making them an excellent meat substitute for those trying to lower cholesterol. The soluble fiber in beans binds to cholesterol in the gut, preventing it from being absorbed into the bloodstream.
Fruits: Apples, grapes, strawberries, and citrus fruits are rich in pectin, a soluble fiber that reduces cholesterol. These fruits are also high in antioxidants, which protect the heart.
Increase omega-3 intake to reduce LDL cholesterol
Nuts and Seeds Almonds, walnuts, flaxseeds, and chia seeds are high in omega-3 fatty acids, fiber, and plant sterols to help lower LDL cholesterol.
Oily Fish such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which reduce triglycerides and lower LDL cholesterol while raising HDL levels. Replacing red meat with fish a few times a week can significantly benefit cholesterol management.
Use mono-unsaturated fats
Avocados are rich in monounsaturated fats, which help lower LDL cholesterol and raise HDL cholesterol. They are also high in fiber, providing a double benefit for heart health. Adding avocado to salads or replacing saturated fats like butter with avocado is an easy way to improve cholesterol levels.
Olive Oil, particularly extra virgin olive oil, contains heart-healthy monounsaturated fats. It is also rich in polyphenols, which have anti-inflammatory and antioxidant properties.
Bulk up on greens
Dark, Leafy Greens such as spinach, kale and broccoli are excellent for heart health. Including more greens in your diet can help reduce overall cholesterol levels.
Which foods should be avoided while trying to lower cholesterol?
While incorporating cholesterol-lowering foods is essential, it’s equally important to reduce or avoid foods that raise LDL cholesterol levels. These include:
Saturated fats: Found in red meat, butter, full-fat dairy, and processed foods.
Trans fats: Found in fried foods, baked goods, and margarine.
Excessive sugar: Sugar-sweetened beverages and desserts can increase inflammation and raise triglyceride levels, contributing to heart disease.
Conclusion
Cholesterol plays an essential role in our bodies, but maintaining healthy levels is key to preventing heart disease, stroke, and other cardiovascular problems. Cholesterol can be raised at any point in life due to hormone changes and age and so it is important to keep having regular checks. Generally, by incorporating a diet high in fiber and healthy fats with an active lifestyle, you can effectively manage cholesterol levels, protect your heart, and make a big difference to your overall wellbeing.
Read more from Louise Carter
Louise Carter, Registered Dietician and Wellness Coach
As a registered dietician, Louise's expertise and passion lie in wellness, with a particular focus on lifestyle changes, women’s health, gut health, and personalised nutrition strategies.
Louise’s approach to wellness is far from one-size-fits-all; she understands that each person and their journey is unique. With a commitment to addressing the root causes rather than merely treating symptoms, Louise is dedicated to walking alongside her clients in their wellness journeys.
