Table of ContentsView AllTable of ContentsHealthy NutrientsUnhealthy NutrientsBenefitsMeal IdeasLifestyle and MedicationAdjustingBudget and Time-Saving Tips
Table of ContentsView All
View All
Table of Contents
Healthy Nutrients
Unhealthy Nutrients
Benefits
Meal Ideas
Lifestyle and Medication
Adjusting
Budget and Time-Saving Tips
Whilecholesterolis a necessary substance in the body, too much can have negative effects. Changing what you eat is one part of managing high cholesterol levels.
This article reviews nutrients that can help improve your cholesterol levels, such as choosing more unsaturated fats and less saturated and trans fats. In addition, heart-healthy meal plan examples are provided along with budget and time-saving tips for following a diet to lower your cholesterol.
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Healthy Nutrients on Low Cholesterol Diet
Despite the phrasing “low cholesterol diet,” a dietary pattern designed to lower cholesterol does not necessarily focus on the amount of dietary cholesterol you eat. Dietary cholesterol was previously thought to significantly raise blood levels of cholesterol. However, research has shown that it may not have as much of an effect as once thought.
Because of this, the Dietary Guidelines for Americans, 2020–2025,does not include a recommended intake or daily limit of dietary cholesterol.
What Is Cholesterol?
Cholesterolis a waxy, fat-like substance found in the bloodstream and cells in the body. Cholesterol is an essential part of the body, helping to make hormones, cells, and vitamins. However, too much can lead to negative health consequences.
The types of cholesterol in the bloodstream are:
Instead of focusing solely on restricting dietary cholesterol, adding foods to your diet that are beneficial for heart health is a good way to lower your cholesterol and your overall risk for heart disease. Dietary patterns that promote heart health include theMediterraneanandDASH (Dietary Approaches to Stop Hypertension)diets.
These dietary patterns are largely based on vegetables, fruits, whole grains, lean protein sources, low-fat dairy, and liquid plant-based oils.
Below are some heart-healthy foods that may help lower your cholesterol:
Unhealthy Nutrients on Low Cholesterol Diet
Adding beneficial foods and nutrients to your diet can aid in lowering cholesterol. However, you won’t be successful unless you also limit or avoid certain unhealthy nutrients. Below are nutrients that can have negative effects on cholesterol levels.
Saturated Fats
Saturated fatsare known as the less healthy fats. This is because they can increase cholesterol levels.
They are usually solid at room temperature and are found in foods such as:
The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services’ (HHS) Dietary Guidelines for Americans recommends people 2 years and older limit saturated fat intake to less than 10% of calories per day.
The American Heart Association takes it a step further and recommends that no more than 5% to 6% of daily calories come from saturated fat.
Trans Fats
Trans fatsare a type of fat that increases LDL cholesterol while also lowering HDL cholesterol, which can increase your risk of heart disease and stroke. Experts recommend avoiding trans fat in your diet as much as possible.
In 2015, the Food and Drug Administration (FDA) determined thatpartially hydrogenatedoils (PHOs), or trans fats, are no longer “generally recognized as safe.” Due to this decision, they have phased out the addition of PHOs, or trans fats, in processed foods as of 2021.
To be sure you aren’t consuming trans fats, always check the ingredients list and avoid those that list “partially hydrogenated oil,” which may be found in prepackaged items such as baked goods, snack items, shortening, margarine, or frostings.
Sodium (Salt)
Some salty foods are also high in saturated fats, so it’s best to limit your intake of those foods. These include potato chips, corn chips, bacon, hot dogs, sausages, cheese, and some prepackaged frozen and canned dinner products.
Added Sugars
When looking at sugar in the diet, there are two main types: natural and added. Natural sugars are mostly found in fruits (as fructose), and dairy (as lactose).
Added sugars are those added to food products to sweeten them, such as in sugar-sweetened beverages, candies, baked goods, ice cream, and other desserts. Added sugars may also be hiding in condiments, sweetened yogurts, pasta sauces, granola bars, and cold breakfast cereals.
A 2016 medical review suggested that as sugar intake increases, LDL cholesterol levels rise, and HDL cholesterol levels decrease, with diets high in added sugars having a threefold increased risk of death due to heart disease.
Added sugars are often called “empty calories” because they add extra calories to foods and offer no beneficial nutrients. Diets high in added sugars can increase caloric intake and lead to obesity, which may decrease heart health,and can increaseinsulin resistance(when cells no longer respond properly to insulin and can’t take up glucose from your blood), which may be associated with future cardiovascular (heart) events.
The American Heart Association recommends limiting added sugars to no more than 36 grams (150 calories) per day for men and no more than 25 grams (100 calories) per day for women.
(Note that when health authorities and research are cited, the terms for sex or gender from the cited source are used.)
Alcohol
Some alcohol intake, such as light to moderate red wine, has been associated with small increases in HDL cholesterol levels.However, this is not true for all alcohol intake.
Heavy alcohol use has been linked to increased total cholesterol and triglyceride levels,especially from drinking hard liquor, beer, mixed drinks, and excess wine .
To minimize the risk of decreasing heart health from drinking alcohol, limit alcohol intake to less than one drink per day for women and less than two drinks per day for men. The American Heart Association does not recommend drinking alcohol if you don’t already drink, nor does it recommend drinking alcohol to gain health benefits.
Alcoholic Beverage Alternatives
What Conditions Can a Low Cholesterol Diet Benefit?
The same foods that help lower your cholesterol level may also benefit other aspects of your health.
A heart-healthy eating pattern may help lower high blood pressure, decrease the risk of heart disease andstroke, and reduce the risk of or help managetype 2 diabetes.
Whole foods (minimally processed or unprocessed) and plant-forward diets have also been shown to decrease the risk of some cancers.
Low Cholesterol Diet Meal Ideas
Below are sample ideas for breakfast, lunch, dinner, and snacks to eat when trying to lower cholesterol.
Breakfast
Ideas include:
Lunch
Lunch ideas include:
Dinner
Consider these dinner ideas:
Snacks
Snack ideas include:
Other Ways to Manage Cholesterol
You can also help lower your cholesterol through lifestyle modifications or with the addition of certain medications.
Physical Activity
Physical activitycan help lower LDL cholesterol and triglycerides and raise HDL cholesterol levels.In general, it’s recommended that most adults participate in 150 minutes of moderate-intensity physical activity per week.
Stress Management
Research has shown that chronic stress can sometimes increase LDL cholesterol and decrease HDL cholesterol levels.
Quit Smoking
Weight Management
Getting to or maintaining a healthy weight can help improve and manage cholesterol levels. Overweight and obesity can increase triglyceride and LDL cholesterol levels and also lower HDL cholesterol levels.
If you are overweight or have obesity, it’s important to follow a healthcare provider’s recommendations for losing weight. A healthy weight loss goal is gradual and steady, about 1 to 2 pounds per week.
Get Enough Quality Sleep
Sleepis needed to help your body rest and recover from the day. During your sleep, your body has a chance to heal and repair your blood vessels and heart.It’s recommended that adults get seven to nine hours of quality sleep each night.
To help get a better night’s rest, avoid eating and turn off electronics within a few hours of bedtime, stick to a regular sleep schedule, and keep your bedroom dark, cool, and quiet.
Medication
Sometimes, despite making lifestyle changes, cholesterol levels remain high. In addition to continuing healthy lifestyle habits, you may be prescribed a medication to help lower your cholesterol. A class of drugs calledstatinsare usually prescribed to help lower cholesterol.
Adjusting to a Low Cholesterol Diet
Working closely with a team of healthcare providers can help you adjust your treatment plan as needed. For example, aregistered dietitian nutritionist (RDN)may be able to help pinpoint surprising foods in your diet that could be contributing to high cholesterol, or a healthcare provider could prescribe or adjust medications as needed.
In addition, people who may require medications to treat high cholesterol levels include those with:
Is the TLC Diet Right for You?
Budget and Time-Saving Tips for a Low Cholesterol Diet
Sometimes it seems that eating healthy is time-consuming and expensive, but it doesn’t have to be this way. The following budget and time-saving tips can help you eat well and lower cholesterol at the same time:
Summary
Diet can play a big role in lowering cholesterol levels. Choose foods that are higher in fiber and unsaturated fats. Limit those high in saturated fats, trans fats, refined carbohydrates (including added sugars), and sodium, and limit alcohol intake.
Other ways to help lower cholesterol include being physically active, getting enough quality sleep each night, managing stress, maintaining a healthy weight, and quitting smoking. When lifestyle modifications are enough, medications like statins can be prescribed to help decrease cholesterol levels.
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