Can you lower cholesterol by changing your diet?
Yes, you can.
Some people can lower cholesterol by changing their diet. But this does not always work.
Nevertheless, you can improve your overall health if you eat better.
If you have high cholesterol, you should avoid or limit saturated fats. They are found in foods such as:
- Red meat;
- Butter;
- Fried foods;
- Cheese;
- Baked goods, such as cookies, cakes, or pastries.
Other foods that may help lower cholesterol include:
-
Eating more soluble fiber – soluble fiber is found in fruits, oats, barley, beans, and peas.
-
A vegetarian or vegan diet – a vegetarian diet excludes meat. A vegan diet excludes all animal products,
including meat, eggs, and dairy.
-
Sometimes replacing meat with soy products – soy products include tofu and tempeh.
Overall, you can improve your health by eating plenty of fruits, vegetables, and whole grains.
You can also reduce your intake of refined carbohydrates, sweets, and processed foods.
Following a "Mediterranean diet" may help lower cholesterol. This type of diet:
- Includes lots of fruits, vegetables, nuts, and whole grains;
- Uses olive oil instead of other fats;
- Includes some fish, poultry, and dairy, but not much red meat.
What about eggs?
Eggs are fine if you want to eat them, but don’t overdo it. News often discusses whether eggs are good or bad
for health. The truth is that eggs are a good source of protein and do not raise cholesterol levels much.
Saturated fats raise cholesterol more than eggs do.
Are there specific foods that can lower cholesterol?
Yes.
There are some foods that seem to help lower cholesterol, including:
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Foods rich in omega-3 fatty acids – studies show that people who eat a lot of these foods are less likely
to develop heart disease than those who eat less. Examples include fatty fish (such as salmon, herring, or tuna),
olive oil, and canola oil. Eating 1–2 servings of fatty fish per week is enough.
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Nuts – some research shows that eating certain nuts can help lower cholesterol.
They may even reduce the risk of heart attack or death. Examples include walnuts, almonds, and pistachios.
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Foods high in fiber – these foods lower cholesterol and are generally good for your health.
Examples include fruits, vegetables, beans, and oats. Some doctors even recommend taking fiber supplements.
What about designer foods that claim to lower cholesterol?
Be cautious with such foods. Many products now contain added plant extracts called "sterols" or "stanols."
Examples include special margarines like "Benecol." Foods with added sterols or stanols can lower cholesterol.
However, it is unclear whether they reduce the risk of heart attack or stroke, or whether they are safe for long-term use.
In addition, animal studies show that these extracts may cause health problems.
Experts believe more research is needed before they can recommend people consume these products.
CheckMe
Personal health assessment advisor