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What's the Best Diet To Lower Cholesterol?

What's the Best Diet To Lower Cholesterol?

Food is a basic necessity for survival. However, some food can have negative effects on the body.The best diet to lower cholesterol must be observed to control what is being absorbed by the body.

High cholesterol is one of the conditions you might get for having unhealthy food habits.

Developing the best diet to lower cholesterol can help reduce your risks from the complications of high cholesterol.

What is cholesterol?

Aside from the liver, there are also certain foods where we can get a fair share of cholesterol.

Cholesterol is essential to the body as it is responsible for building cells and making hormones.

A balanced amount of cholesterol helps the body to function well. High cholesterol, on the other hand, may cause the development of fatty deposits in the blood vessels. Over time, these deposits will build up and restrict the flow of blood.

Food and high cholesterol

Some foods, such as eggs and shellfish has cholesterol. You do not need to avoid these foods entirely, as it does not disrupt the balance of cholesterol in the blood.

However, you might want to back up when eating food that contains saturated fat and trans fat. Saturated fat is naturally found in some food, such as butter and red meats.

Trans fat, on the other hand, is commonly found in baked goods or fried food.

Overindulging with foods that have saturated fat or trans fat is not going to make your condition any better when you have high cholesterol or is at risk of having it.

You have to be more conscious of what food you consume. It is better if you have the best diet to lower cholesterol than to suffer because of unhealthy eating.

What food to avoid?

Avoiding foods with high cholesterol is a key factor of the best diet to lower cholesterol.

Here are foods you must keep away from to improve cholesterol.

  1. Red Meat. Lamb, pork, and beef are red meats that contain more saturated fats than fish and chicken. Saturated fat can make your high cholesterol worse as well as increase your chances of acquiring other cardiovascular diseases
  2. Liver. Your liver is already responsible for the production of cholesterol in the blood. Eating liver when you have high cholesterol will just spike up your condition. Animal organ meats are rich in cholesterol, making it bad for you.
  3. Full fat dairy products. Cream and cheese are some of the full-fat dairy products you might refrain from eating. These products contain too much saturated fat that can negatively affect high cholesterol.
  4. Animal fats. Steer away from foods that are made of animal fats such as butter and ghee. High contents of saturated fat are found in animal fat products. Consuming an excessive amount of saturated fat increases bad cholesterol in the blood.
  5. Processed meats. Sausages, hotdogs, and bacon are processed meats that should be avoided as they are comprised of high cholesterol. Immoderate consumption of processed meats, increased rates in acquiring high cholesterol complications, such as heart attack, and stroke.
  6. Fried food. Fried foods, such as french fries and fried chicken, are rich in trans fat. Trans fat reduces good cholesterol and increases bad cholesterol. In conclusion, absorbing too much trans fat in the body can be detrimental to your overall health.
  7. Baked goods. Cookies, cupcakes, and cakes are delectable goodies that might secretly harm you. Commercially baked goods often use hydrogenated vegetable oil, which contains trans fat.

Being aware of the food you eat is a big step in keeping your health at its best. With all the food mentioned above, it is the right time to come about with the best diet to lower cholesterol.

Best diet to lower cholesterol

Changing your unhealthy eating can help manage and control your cholesterol. Gearing towards eating more nutritious meals and consuming healthier alternatives can be the best diet to lower cholesterol levels.

The therapeutic lifestyle changes (TLC) diet, is the one of many heart-healthy diets, which helps lower down cholesterol and decrease the risk of heart-related diseases. This diet suggests that you:

  • Healthier fats. The TLC diet suggests that you get 23% to 35% of your calories from dietary fats like unsaturated fats, and less than 7% of your calories should come from saturated fats.
  • Controlled consumption of foods with cholesterol. You must limit yourself to less than 200 mg of cholesterol a day. The best plan to lower cholesterol is to avoid foods that are packed with high cholesterol, such as organ meats and other foods with animal origin.
  • Avoid trans fat. Trans fat raises your bad cholesterol. As a result, it can have negative effects on your overall health. Commercially baked goods and fried foods are rich in trans fat.
  • Eat foods that contains soluble fiber. Soluble fiber helps prevent the absorption of cholesterol in the bloodstream. Whole grain cereals and some fruits and vegetables are rich soluble fiber.
  • Eat fresh produce. Fruits and vegetables help cut-down saturated fats. Plant stanols and sterols are substances found in fruits, vegetables, nuts, seeds, and legumes. These substances contain cholesterol-lowering properties that are exactly what you need when you have high cholesterol.
  • Eat fish that are rich in omega-3 fatty acids. The omega-3 fatty acid is great in lowering down risks of heart disease. Fish like salmon, tuna, and mackerel have high omega-3 content, which helps elevate HDL in the blood.
  • Cut-down on salt. When you have high cholesterol,you must strictly consume less than 2,300 milligrams (about 1 teaspoon of salt) a day. Salt won’t lower down your cholesterol, but it will eventually help lower down your blood pressure.
  • Limit alcohol. When broken down, alcohol becomes triglycerides and cholesterol in the liver, where they can build up over time. When the liver has difficulty filtering bad cholesterol from the blood, it might cause your cholesterol to spike up.

Always consult a doctor or a dietician, for the best diet, to lower cholesterol. Do not self diagnose and always ask for medical advice from health professionals.

Key Takeaways

High cholesterol is not something to take no notice of. If ignored, high cholesterol can lead to life-threatening diseases that can be irreversible, such as stroke or cardiac arrest.

By following what foods to avoid, and by planning the best diet to lower cholesterol, you can have a chance to bring back a healthy body.

 

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Sources

How to Lower Cholesterol with Diet https://medlineplus.gov/howtolowercholesterolwithdiet.html Accessed 4 June 2020

Lowering your Cholesterol with TLC https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf Accessed 4 June 2020

High Cholesterol: The TLC Diet https://www.cardiosmart.org/~/media/Documents/Fact%20Sheets/en/abk6159.ashx Accessed 4 June 2020

Cholesterol – Healthy Eating Tips https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol-healthy-eating-tips  Accessed 4 June 2020

11 Foods that Lower Cholesterol https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol Accessed 4 June 2020

Facts about Saturated Fat https://medlineplus.gov/ency/patientinstructions/000838.htm Accessed 4 June 2020

Trans Fats https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat Accessed 4 June 2020

Soluble vs Insoluble Fiber https://medlineplus.gov/ency/article/002136.htm Accessed 4 June 2020

Plant Stanols and Sterols https://www.uwhealth.org/healthfacts/nutrition/612.pdf Accessed 4 June 2020

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Written by Mayvilyn Cabigao Updated Sep 10, 2020
Fact Checked by Hello Doctor Medical Panel
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