Cholesterol Diet: Diet Tips For Reducing Cholesterol

A high cholesterol level increases the risk of cardiovascular diseases, but not all cholesterol is unhealthy. Problems can arise when there is too much cholesterol overall, or an imbalance between ‘good’ HDL and ‘bad’ (or at least ‘less good’) LDL. Most cholesterol is made in the body and is used to make digestive acids, hormones and vitamin D. The aim of cholesterol diets should be to normalize cholesterol levels rather than remove cholesterol from the body altogether. Making dietary changes can help control cholesterol levels and reduce the chances of:

  • heart disease
  • blocked arteries
  • hardened arteries
  • angina
  • insulin resistance that often precedes diabetes
  • blood disorders

Low Cholesterol Diets

‘Dietary cholesterol’ is present in some foods we eat, for example eggs, liver and prawns. But eating normal amounts of these isn’t a problem as part of a healthy balanced diet, and the biggest cause of high cholesterol levels is fat consumption. Saturated fats and trans fats increase LDL cholesterol, and these are found in:

  • red meat
  • bacon
  • sausages
  • lard
  • some dairy products such as butter, cream and cheese
  • baked goods such as cakes and biscuits
  • foods containing coconut or palm oil

So a low cholesterol diet really means low in saturated and trans fats rather than low in dietary cholesterol. Indeed, it’s possible to have a completely cholesterol free diet but still have high cholesterol levels in your blood.

Foods that lower cholesterol

Do you need to diet to lower cholesterol? Not in the conventional sense, because these foods are filling, tasty, healthy and can lower cholesterol naturally. However, regular moderate exercise and a balanced diet can help you lose weight and normalize cholesterol.

Many of these foods are ideal for snacking on, and can be eaten guilt-free because you know you’re doing your heart a favour and giving your body the nutrients it needs

  • Oats – the soluble fibre in foods such as oats binds to cholesterol and removes it from the body
  • Avocados – contain mono-unsaturated fat and natural sterols that reduce LDL cholesterol levels and are good for increasing bloodflow
  • Flaxseed – 38g a day can reduce LDL cholesterol by 14.7% and total cholesterol by 6.9% (Oklahoma State research)
  • Red wine – the British Heart Foundation recommends a small glass per day to help prevent blood clots
  • Prunes – full of antioxidants that reduce cholesterol levels
  • Nuts, including Pecans and Walnuts – good sources of monounsaturated fats, which studies have shown can help lower cholesterol levels. One study showed an 11% reduction in heart disease risk by eating a small handful of Walnuts per day
  • Oily Fish – fresh tuna, mackerel, salmon and sardines are rich in omega-3 essential fatty acids which can help prevent LDL cholesterol from developing in your arteries, raise healthy HDL levels and reduce blood thickness – all very important for improving heart disease risk
  • Unsaturated fats such as olive oil and sunflower oil – but beware when cooking, as some vegetable oils can become harmful trans-fats when heated

So a healthy diet can lower cholesterol, but remember that a healthy lifestyle can stop cholesterol levels becoming high to begin with.