Diet To Lower Cholesterol – All You Need To Know

Cholesterol is a waxy substance that your body needs to make hormones, vitamin D, and cell membranes. But too much of it can clog your arteries and increase your risk of heart disease and stroke. If you have high cholesterol, you may wonder what you can do to lower it. The good news is that you can improve your cholesterol levels by following a healthy diet that is low in saturated fat, trans fat, and cholesterol, and high in fiber, fruits, vegetables, and healthy fats. 

In this blog post, we will tell you all you need to know about a diet to lower cholesterol and give you some delicious recipes to try.

What is Cholesterol and Why Does It Matter?

Cholesterol is a type of fat that circulates in your blood. It comes from two sources: your liver and the foods you eat. Your liver makes all the cholesterol you need for your body’s functions, but some foods, especially animal products, contain extra cholesterol that can raise your blood cholesterol levels.

There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often called the “bad” cholesterol because it can build up in your artery walls and form plaque, a hard substance that narrows or blocks the blood flow. This can lead to heart attack, stroke, or other problems. HDL is often called the “good” cholesterol because it helps remove LDL from your arteries and take it back to your liver for disposal.

Your total cholesterol level is the sum of your LDL and HDL levels. Ideally, you want to have a low LDL level and a high HDL level. According to the American Heart Association, these are the desirable ranges for adults¹:

• Total cholesterol: less than 200 mg/dL
• LDL cholesterol: less than 100 mg/dL
• HDL cholesterol: 60 mg/dL or higher

What are the 5 signs of high cholesterol?

High cholesterol is a silent but dangerous condition that can increase your risk of heart disease and stroke. It does not usually cause any noticeable symptoms, so you may not even know that you have it unless you get regular blood tests to check your cholesterol levels. However, there are some signs that may indicate that you have high cholesterol or that it is affecting your health. Here are some of them:

• Xanthomas: These are yellowish, fatty deposits that can appear on the skin, especially around the eyelids, knees, elbows, and hands. They are caused by high levels of a type of cholesterol called low-density lipoprotein (LDL), which is also known as the “bad” cholesterol. Xanthomas are not harmful by themselves, but they can be a sign of high cholesterol or an underlying condition that affects cholesterol metabolism.
• Arcus senilis: This is a white or gray ring that can form around the cornea of the eye. It is more common in older people and people with high cholesterol, but it can also occur in people with normal cholesterol levels. Arcus senilis is caused by the deposition of cholesterol and other fats in the edge of the cornea. It does not affect vision or eye health, but it can be a sign of high cholesterol or cardiovascular disease.
• Shortness of breath: High cholesterol can lead to the buildup of plaque in the arteries, which can narrow the arteries and reduce blood flow to the heart. This can cause shortness of breath, especially during exercise or physical activity. Shortness of breath can also be caused by other conditions, such as asthma, anemia, or lung disease, so it is important to consult your doctor if you experience this symptom.
• Chest pain: Angina is a type of chest pain that is caused by a lack of blood flow to the heart. It can be a sign of coronary artery disease, which is a condition caused by the buildup of plaque in the coronary arteries. Angina can feel like pressure, tightness, squeezing, or burning in the chest. It can also radiate to the neck, jaw, shoulders, arms, or back. Angina can be triggered by stress, exercise, cold weather, or eating a large meal.
• Stroke: A stroke occurs when the blood supply to the brain is interrupted. High cholesterol can increase the risk of stroke by causing the buildup of plaque in the arteries that supply blood to the brain. A stroke can cause sudden and severe symptoms, such as numbness or weakness on one side of the body, confusion, trouble speaking or understanding speech, vision problems, dizziness, loss of balance, or severe headache.

If you have any of these signs or symptoms, it is important to talk to your doctor as soon as possible. They can check your cholesterol levels and recommend treatment if necessary.

What foods should I avoid if I have high cholesterol?

The foods you eat can have a significant impact on your cholesterol levels. Some High cholesterol is a common health problem that can increase your risk of heart disease and stroke. Here are some foods to avoid to lower cholesterol:

Red meat: Red meat, such as beef, pork, and lamb, is high in saturated fat, which can raise your LDL cholesterol levels. Saturated fat should make up no more than 10% of your daily calories. If you choose to eat red meat, opt for lean cuts and trim off any visible fat. You can also replace red meat with other sources of protein, such as fish, poultry, beans, or tofu.

Processed meats: Processed meats, such as sausage, bacon, and ham, are not only high in saturated fat and cholesterol, but also in sodium and nitrates. Sodium can raise your blood pressure, while nitrates can damage your blood vessels. Both of these factors can increase your risk of heart disease. Avoid processed meats as much as possible, or limit them to occasional treats.

Full-fat dairy products: Full-fat dairy products, such as whole milk, butter, and cream, are also high in saturated fat. They can contribute to your LDL cholesterol levels and your overall calorie intake. Choose low-fat or fat-free dairy products instead, such as skim milk, yogurt, cheese, or cottage cheese. These products can provide you with calcium and protein without the extra fat.

Fried foods: Fried foods are one of the worst offenders when it comes to cholesterol. They are high in both saturated and trans fats. Trans fats are artificial fats that are created by adding hydrogen to vegetable oils. They can raise your LDL cholesterol levels and lower your HDL cholesterol levels. HDL cholesterol is the good type of cholesterol that can help remove excess LDL cholesterol from your arteries. Avoid fried foods, such as chicken nuggets, french fries, and donuts. Instead, choose baked, grilled, or steamed foods that are cooked with healthy oils, such as olive oil or canola oil.

Baked goods and sweets: Baked goods and sweets are often high in saturated and trans fats, as well as sugar. Sugar can increase your triglycerides levels. Triglycerides are another type of fat that can raise your risk of heart disease. Avoid these foods, or choose healthier alternatives, such as whole-wheat baked goods and fruit-based desserts. You can also use natural sweeteners, such as honey or maple syrup, instead of refined sugar.

What foods should I include in my diet to lower cholesterol?

Here are some specific foods that you can include in your diet to lower cholesterol:

Oats. Oats are a good source of soluble fiber, which is the type of fiber that can help lower LDL cholesterol levels. Soluble fiber forms a gel-like substance in your stomach that traps cholesterol and removes it from your body. You can start your day with a bowl of oatmeal or add oats to your baked goods, smoothies, or salads.

Barley and other whole grains: Like oats, barley and other whole grains are rich in soluble fiber. They can also help lower LDL cholesterol levels by providing other nutrients, such as antioxidants, vitamins, minerals, and phytochemicals. You can replace refined grains, such as white bread, white rice, and white pasta, with whole grains, such as barley, brown rice, quinoa, and whole wheat pasta.

Beans: Beans are another good source of soluble fiber. They are also low in saturated fat and cholesterol and high in protein, which can help you feel full and satisfied. You can choose from a variety of beans, such as black beans, kidney beans, chickpeas, lentils, and soybeans. You can add beans to your soups, stews, salads, or dips.

Eggplant and okra: These two vegetables are good sources of soluble fiber. They are also low in calories and high in water content, which can help you lose weight and lower your blood pressure. You can cook eggplant and okra in different ways, such as roasting, grilling, baking, or frying.

Nuts: Nuts are a good source of unsaturated fats, which are the good type of fats that can help lower LDL cholesterol levels. Unsaturated fats can also help raise HDL cholesterol levels, which is the good type of cholesterol that can protect your arteries from plaque buildup. Nuts are also high in fiber, protein, antioxidants, and minerals. You can snack on nuts, such as almonds, walnuts, pistachios, or pecans, or add them to your salads, cereals, or desserts.

Vegetable oils: Vegetable oils, such as olive oil and canola oil, are low in saturated fat and high in unsaturated fats. They can help lower LDL cholesterol levels by replacing butter, lard, or margarine in your cooking or baking. You can also use vegetable oils for salad dressings or marinades.

Apples, grapes, strawberries, citrus fruits: These fruits are all good sources of pectin, a type of soluble fiber that can help lower cholesterol levels. Pectin can also help lower blood sugar levels and prevent spikes after meals. You can eat these fruits fresh or dried or make them into juices or jams.

Foods fortified with plant sterols and stanols: Plant sterols and stanols are naturally occurring substances that can help block the absorption of cholesterol into the bloodstream. They have a similar structure to cholesterol but do not have the same harmful effects. Many foods, such as margarine, spreads, yogurt, milk, cheese, and orange juice, are now fortified with plant sterols and stanols. You can include these foods in your diet to lower cholesterol by following the label instructions.

Soy: Soy protein can help lower LDL cholesterol levels by replacing animal protein sources that are high in saturated fat and cholesterol. Soy products, such as tofu, tempeh, edamame, soy milk, soy yogurt, soy cheese, soy nuts, soy sauce, miso, natto, etc., are also low in saturated fat and cholesterol and high in fiber, antioxidants, and phytoestrogens. You can use soy products to make various dishes, such as stir-fries, curries, burgers, salads, soups, or desserts.

Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are a good source of omega-3 fatty acids. Omega-3 fatty acids can help lower triglycerides levels and raise HDL cholesterol levels. They can also help prevent blood clots, inflammation, and irregular heartbeats. You can eat fatty fish at least twice a week or take fish oil supplements to get the benefits of omega-3 fatty acids.

In addition to these foods, you can also try adding a fiber supplement to your diet to help lower cholesterol levels. Fiber supplements can provide extra soluble fiber that can help lower LDL cholesterol levels by binding to cholesterol in your digestive system and preventing it from being absorbed into your bloodstream. You can choose from different types of fiber supplements, such as psyllium, oat bran, guar gum, or pectin. You can mix fiber supplements with water, juice, milk, or yogurt or sprinkle them on your food. However, you should consult your doctor before taking any fiber supplements, as they may interact with some medications or cause side effects, such as bloating, gas, or diarrhea.

How to Plan a Diet to Lower Cholesterol

Now that you know what foods to eat and what foods to avoid for lowering your cholesterol, you may wonder how to put them together into a balanced and satisfying diet plan. A diet to lower cholesterol can help you reduce the amount of cholesterol that you get from food and increase the amount of cholesterol that your body removes. Here are six steps to plan a diet to lower cholesterol:

Step 1 – Learn about your cholesterol levels. Before you start changing your diet, you need to know where you stand with your cholesterol levels. Talk to your doctor about getting a blood test that measures your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides (a type of fat in your blood). Your doctor will tell you what your target levels are and how much you need to lower them. This will help you determine how strict you need to be with your diet.

Step 2 – Make a list of your favorite foods. The next step is to identify the foods that you love to eat and see how they affect your cholesterol levels. Some foods are high in saturated fat, trans fat, or cholesterol, which can raise your LDL cholesterol and lower your HDL cholesterol. These include fatty meats, butter, cheese, pastries, fried foods, and processed foods. Other foods are low in these substances and can help lower your LDL cholesterol and raise your HDL cholesterol. These include fruits, vegetables, whole grains, nuts, seeds, fish, lean poultry, and low-fat dairy products. Make a list of the foods that you eat regularly and categorize them as healthy or unhealthy.

Step 3 – Find healthy alternatives to your favorite foods. Once you have a list of the foods that you eat, you can look for ways to replace the unhealthy ones with healthier options. There are many healthy alternatives that can satisfy your taste buds without harming your cholesterol levels. For example, you can choose whole-wheat bread instead of white bread, or you can grill chicken instead of frying it. You can also use olive oil instead of butter, or yogurt instead of sour cream. You can also add more flavor to your food with herbs, spices, garlic, lemon juice, or vinegar instead of salt or sugar.

Step 4 – Create a meal plan. After you have found healthy alternatives to your favorite foods, you can create a meal plan that includes a variety of these foods. A meal plan can help you stay on track and make sure that you are getting all of the nutrients that you need. You can use online tools or apps to help you plan your meals and track your calories and nutrients. A typical meal plan for a diet to lower cholesterol should include:

Breakfast: A bowl of oatmeal with fresh fruit and nuts, or a whole-wheat toast with peanut butter and banana.

Lunch: A salad with leafy greens, tomatoes, cucumbers, carrots, avocado, grilled chicken or tuna, and low-fat dressing, or a whole-wheat wrap with hummus, lettuce, tomato, onion, and cheese.

Dinner: A baked salmon with roasted vegetables and brown rice, or a vegetable stir-fry with tofu and quinoa.

Snacks: A handful of almonds or walnuts, or a low-fat yogurt with berries.

Step 5 – Make gradual changes. Changing your diet can be challenging at first, especially if you are used to eating unhealthy foods. Don’t try to change everything at once. Start by making small changes that are easy to follow and stick to. For example, you can start by eating one more serving of vegetables each day or replacing one soda with a glass of water. As you get used to these changes, you can add more until you reach your goals.

Step 6 – Be patient. Lowering your cholesterol levels is not something that happens overnight. It takes time and consistency to see the results of your diet changes. Don’t get discouraged if you don’t notice any difference right away. Just keep following your diet to lower cholesterol and exercising regularly, and you will eventually see the benefits for your health.

Following these six steps can help you plan a diet to lower cholesterol that works for you and improves your well-being.

Diet to lower cholesterol frequently asked questions

Can Beetroot Lower Cholesterol?

es, beetroot can help to lower cholesterol. Beetroot contains a number of compounds that can help to reduce LDL cholesterol levels, also known as “bad” cholesterol. These compounds include:

• Fiber: Beetroot is a good source of fiber, which can help to lower LDL cholesterol levels by binding to cholesterol in the digestive tract and preventing it from being absorbed into the bloodstream.
• Betaine: Betaine is a compound found in beetroot that can help to reduce LDL cholesterol levels and increase HDL cholesterol levels, also known as “good” cholesterol.
• Nitrates: Beetroot contains nitrates, which are converted to nitric oxide in the body. Nitric oxide helps to relax blood vessels and improve blood flow. This can help to reduce blood pressure and improve heart health.

Does Garlic Lower Cholesterol?

Yes, garlic may help to lower cholesterol. Garlic contains a compound called allicin, which is thought to be responsible for its cholesterol-lowering effects. Allicin is thought to work by:

• Inhibiting the production of cholesterol in the liver
• Increasing the excretion of cholesterol from the body
• Preventing the absorption of cholesterol from the diet

Is yogurt good for high cholesterol?

Yes, yogurt is good for high cholesterol. Yogurt is a good source of probiotics, which are live bacteria that are beneficial for gut health. Probiotics have been shown to lower cholesterol levels in a number of ways, including:

• Reducing the absorption of cholesterol from the diet
• Increasing the excretion of cholesterol from the body
• Breaking down cholesterol in the gut
• Reducing inflammation

How can I check my cholesterol at home?

1. Using a cholesterol test kit: Cholesterol test kits are available at most pharmacies and online retailers. They are relatively easy to use and can provide you with an accurate reading of your cholesterol levels in just a few minutes.
2. Using a blood pressure monitor with cholesterol testing capabilities: Some blood pressure monitors also have the ability to test cholesterol levels. This can be a convenient option if you already have a blood pressure monitor at home.

To use a cholesterol test kit, you will need to prick your finger with a lancet to collect a small blood sample. You will then apply the blood sample to a test strip and insert the test strip into a meter. The meter will display your cholesterol results in a few minutes.

To use a blood pressure monitor with cholesterol testing capabilities, you will need to follow the instructions that come with your monitor. Most monitors will require you to wrap a cuff around your arm and press a button to start the test. The monitor will then display your blood pressure and cholesterol readings.

It is important to note that home cholesterol tests are not as accurate as laboratory cholesterol tests. However, they can be a convenient way to track your cholesterol levels over time. If you have any concerns about your cholesterol levels, be sure to talk to your doctor.

Does ginger reduce cholesterol?

Yes, ginger may help to reduce cholesterol. Ginger contains compounds called gingerols and shogaols, which have been shown to have cholesterol-lowering effects in animal and human studies.

Bonus: 7-Day Sample Menu for a Diet to Lower Cholesterol

To give you an idea of what a diet to lower cholesterol looks like, here is a sample menu for one week. You can adjust the portions and ingredients according to your preferences and needs. Remember to consult with your doctor or dietitian before starting any new diet plan.

Day 1 – diet to lower cholesterol

• Breakfast: Oatmeal with fresh berries and chopped walnuts. A glass of skim milk or soy milk.
• Lunch: Vegetable and bean soup. A whole wheat pita bread with hummus and cucumber slices. A small apple.
• Dinner: Grilled salmon with lemon and herbs. Steamed broccoli and brown rice. A green salad with olive oil and vinegar dressing.
• Snack: A handful of almonds or pistachios.

Day 2 – diet to lower cholesterol

• Breakfast: Scrambled eggs with spinach and cheese. A slice of whole wheat toast with avocado spread. A cup of green tea or coffee.
• Lunch: Chicken and vegetable stir-fry with low-sodium soy sauce and sesame seeds. A bowl of brown rice noodles or quinoa.
• Dinner: Roasted turkey breast with roasted vegetables and gravy. A baked sweet potato with cinnamon and nutmeg. A fruit salad with yogurt dressing.
• Snack: A cup of low-fat yogurt with granola and dried fruits.

Day 3 – diet to lower cholesterol

• Breakfast: Whole wheat pancakes with banana slices and maple syrup. A glass of orange juice or water.
• Lunch: Tuna salad sandwich on whole wheat bread with lettuce and tomato. A cup of carrot sticks or baby carrots. A pear or a peach.
• Dinner: Vegetable lasagna with low-fat cheese and tomato sauce. A green salad with olive oil and vinegar dressing. A slice of whole wheat bread or garlic bread.
• Snack: A piece of dark chocolate or a chocolate chip cookie.

Day 4 – diet to lower cholesterol

• Breakfast: Greek yogurt with fresh berries and honey. A bran muffin or a whole wheat bagel with cream cheese.
• Lunch: Lentil and vegetable curry with whole wheat naan bread or chapati. A cup of mango lassi or water.
• Dinner: Roasted chicken with rosemary and garlic. Mashed potatoes with skim milk and butter. Steamed green beans or asparagus.
• Snack: Popcorn with parmesan cheese or a granola bar.

Day 5 – diet to lower cholesterol

• Breakfast: Smoothie made with skim milk or soy milk, banana, strawberries, and peanut butter. A hard-boiled egg or a cheese stick.
• Lunch: Turkey and cheese wrap on a whole wheat tortilla with lettuce, tomato, and mustard. A cup of vegetable juice or water.
• Dinner: Spaghetti with turkey meatballs and marinara sauce. A green salad with olive oil and vinegar dressing. A slice of whole wheat bread or garlic bread.
• Snack: Fresh fruit salad or a fruit smoothie.

Day 6 – diet to lower cholesterol

• Breakfast: French toast made with whole wheat bread, eggs, skim milk, and vanilla extract. Topped with fresh berries and whipped cream. A cup of coffee or tea.
• Lunch: Vegetable and cheese pizza on a whole wheat crust. A cup of tomato soup or minestrone soup.
• Dinner: Beef and vegetable stew with barley or bulgur wheat. A green salad with olive oil and vinegar dressing.
• Snack: Cheese and crackers or celery sticks with peanut butter.

Day 7 – diet to lower cholesterol

• Breakfast: Omelet made with eggs, cheese, mushrooms, onions, peppers, and spinach. A slice of whole wheat toast with jam or butter. A glass of grapefruit juice or water.
• Lunch: Chicken and avocado salad on a bed of lettuce with cherry tomatoes, cucumbers, olives, feta cheese, and balsamic dressing. A whole wheat pita bread or crackers.
• Dinner: Baked fish with lemon and capers. Roasted potatoes and carrots. Steamed broccoli or cauliflower.
• Snack: A banana or an orange.

This is just an example of a diet to lower cholesterol that you can follow for one week. You can vary the menu according to your taste buds and availability of ingredients. The important thing is to choose foods that are low in saturated fat, trans fat, cholesterol, sodium, and added sugars, and high in fiber, antioxidants, omega-3 fatty acids, and other nutrients that can help lower your cholesterol levels and protect your heart. By following a diet to lower cholesterol, you can not only improve your blood lipid profile, but also enjoy delicious and satisfying meals every day.

Your Next Step To Lose Weight And Keep It Off!

Hey there! Are you feeling stuck in your weight loss journey? Does it seem like no matter how hard you try, you just can’t seem to shed those extra pounds? Well, don’t worry because we’ve got just the thing to help you out – Burn That Food Journal!

It is a journal specifically designed to help you lose weight and keep it off for good. Say goodbye to those frustrating weight loss plateaus and hello to a healthier, happier you!

With our journal, you’ll get access to tons of tips and tricks that will help you stay on track with your weight loss goals. Plus, our 100 day food journal is unlike any other – it gets right to the root of weight gain without any of the hassle of counting calories.

So what are you waiting for? Get your hands on  Burn That Food Journal and start crushing your weight loss goals today!

Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder