Diet for Lowering Cholesterol

Introduction

Cholesterol is a fatty substance necessary for building cells and producing certain hormones. However, high levels of low-density lipoprotein (LDL), often called "bad" cholesterol, can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke. On the other hand, high-density lipoprotein (HDL), or "good" cholesterol, helps remove excess cholesterol from the bloodstream.

A heart-healthy diet can lower LDL while increasing HDL levels. Let's look at the best foods for managing cholesterol levels.

Foods That Help Lower Cholesterol

1. Fiber-Rich Foods

• Oats and whole grains: Help absorb cholesterol in the intestines.
• Beans and lentils: High in soluble fiber, slowing cholesterol absorption.
• Fruits and vegetables: Apples, pears, carrots, and Brussels sprouts contain fiber, reducing LDL cholesterol.

2. Healthy Fats

• Unsaturated fats: Found in olive oil, avocados, and nuts, they help reduce LDL and increase HDL.
• Omega-3 fatty acids: Found in fatty fish (salmon, mackerel, sardines), reduce triglycerides and support heart health.

3. Foods Fortified with Plant Sterols and Stanols

• Found in fortified spreads, orange juice, and some dairy products.
• Block cholesterol absorption in the intestines, lowering LDL.

4. Nuts and Seeds

• Almonds, walnuts, chia seeds, and flaxseeds contain healthy fats, fiber, and plant sterols that help improve cholesterol levels.

5. Legumes and Soy Products

• Tofu, soy milk, and edamame help lower LDL cholesterol and improve heart health.

6. Herbs and Spices

• Garlic, turmeric, and ginger have cholesterol-lowering and anti-inflammatory properties.

Foods to Limit or Avoid

• Saturated fats: Found in fatty meats, full-fat dairy products, and processed foods.
• Trans fats: Present in fried foods, baked goods, and some margarines, they raise LDL and lower HDL.
• Excess sugar and refined carbohydrates: Can lead to weight gain and increased cholesterol.

Lifestyle Tips for Better Heart Health

• Combine a healthy diet with regular physical activity (at least 30 minutes of moderate exercise most days of the week).
• Maintain a healthy weight.
• Avoid smoking and limit alcohol consumption.
• Manage stress through relaxation techniques, such as deep breathing or meditation.

Conclusion

A diet rich in fiber, healthy fats, and plant-based foods can help reduce bad cholesterol and increase good cholesterol, improving overall heart health. Always consult a doctor or dietitian before making significant dietary changes.

Source recommendations

1. American Heart Association Guidelines on Cholesterol Management

1. https://www.heart.org/en/health-topics/cholesterol
2. https://www.ahajournals.org/doi/10.1161/cir.0000000000000625
3. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia
4. https://professional.heart.org/en/
5. https://pubmed.ncbi.nlm.nih.gov/30423391/

2. European Society of Cardiology Guidelines on Dyslipidemia

1. https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/Dyslipidaemias-Management-of
2. https://academic.oup.com/eurheartj/article/41/1/111/5556353
3. https://www.escardio.org/static-file/Escardio/Guidelines/publications/DYSLIPguidelines-dyslipidemias-FT.pdf
4. https://pubmed.ncbi.nlm.nih.gov/37739143/
5. https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/CVD-and-Diabetes-Guidelines