While the language in this article might seem definitive, it reflects personal experiences and opinions, not medical advice, and you should always consult a healthcare provider before making any changes to your diet or lifestyle; note that AI tools were used to help create this content.
Cholesterol isn't all bad news, but high blood cholesterol is a risk factor for stroke and heart disease. The good news is that you can reduce your cholesterol levels by making smart food choices.
The truth is, we need cholesterol to function, and your body makes most of what it needs. The rest comes from the foods you eat. However, dietary cholesterol—found in meat, poultry, eggs, and dairy products—has less impact on your blood cholesterol than saturated fats, which are the real culprits.
Here’s how to make nutritious choices to lower your cholesterol:
1. Keep Eating Simple
Over the past 20 years, nutrition advice has evolved. Instead of super-restrictive diets, research shows that the quality of your overall diet is more important. A diet rich in whole, unprocessed foods can help reduce heart disease and stroke risk. Here’s what a healthy, balanced eating plan looks like:
- Fill half of your plate with vegetables and fruits. For fresh, frozen, or canned produce, look for options packed in water with low or no sodium. Filling up on veggies and fruit helps control cravings and promotes satiety.
- Choose whole grains like whole-grain bread, barley, oats (including oatmeal), quinoa, brown rice, bulgur, and farro.
- Add more vegetarian options to your weekly meals, such as beans, lentils, tofu, and nuts. Opt for lean cuts of meat, poultry, and fish.
- Choose low-fat dairy products with no added sugars, such as 1% or skim milk, plain yogurt, and lower-fat cheeses.
- Steer clear of highly processed foods, even if they are lower in fat. Low-fat or "diet" foods often contain excess calories, sodium, and added sugars.
- Read nutrition labels and avoid foods with partially hydrogenated fats or vegetable shortening.
2. Cook at Home
Home-cooked meals are often healthier and more affordable than eating out. By preparing your own food, you control the ingredients and can avoid excess sugar, salt, and fat. When dining out, opt for restaurants that offer freshly made dishes with minimally processed ingredients and provide nutritional information for healthier choices.
3. Choose More Fiber
Research shows that fiber, especially soluble fiber, helps lower unhealthy cholesterol levels. Foods rich in soluble fiber include oats, barley, oranges, and eggplant. Adults should aim for 21-38 grams of fiber per day, but most people consume only half that amount. Fortunately, there are easy ways to boost your intake.
Here are some foods that provide approximately 2 grams of fiber per serving:
- ½ ripe avocado
- ¼ cup dried figs
- 1 large orange
- ½ cup sweet potato
- ¾ cup broccoli
- ¾ cup oat bran
- ¼ cup bran buds
- ¾ cup chickpeas
- 2 tablespoons flax seeds
- ¾ cup eggplant
If you're not getting enough fiber from food, a supplement like psyllium fiber can help fill the gap.
How to Make Heart-Healthy Choices:
- Snack on fiber-rich fruits like apples or pears with the skin on.
- Swap fruit juice for whole fruits, as juice lacks fiber.
- Add veggies like kale, spinach, or arugula to meals for an extra fiber boost.
Conclusion
By making small but significant dietary changes, you can lower your cholesterol and improve your heart health. Incorporating more fiber, reducing saturated fats, and focusing on whole, minimally processed foods will help you stay on the right track.
Resource: Heart and Stroke Foundation
