Cholesterol is a waxy material that your body needs to make hormones, vitamin D and other substances. However, cholesterol can be bad if too much comes from foods high in saturated fat. Over time this excess cholesterol and fat create plaques in our arteries leading to reduced blood flow throughout our body. This manifests as heart disease, kidney disease, or peripheral artery disease. This is why it is important to regulate your diet with a good balance of nutrients.
Cholesterol is produced in the liver and ingested from animal products like meat, eggs and dairy products. There is good and bad cholesterol.
“Bad cholesterol is the LDL, and good cholesterol is the HDL. LDL is found in saturated and trans fats. HDL can be increased by physical activity,” said Jacquelyn Anderson, cardiology nurse practitioner.
You can lower LDL cholesterol by eating healthy fats and soluble fiber.
Healthy fats to lower bad cholesterol
“Foods that can increase LDL have saturated and trans fats,” Anderson said. “This includes fried foods; processed foods; fatty meats like prime cuts of beef and chicken with skin; and full fat dairy products like cheeses, ice cream, whole or 2% milk, butter and sour cream.”
Instead of these foods, try oily fish like salmon, trout and albacore tuna. These foods have Omega-3 fatty acids that lower triglycerides, another type of fat found in the blood. These in turn lower bad cholesterol.
Fiber up
Another nutrient found in foods that help lower cholesterol is fiber, especially soluble fiber. Soluble fiber dissolves in water and helps the body get rid of cholesterol. A daily intake of 5-10 grams or more of soluble fiber is recommended. Oatmeal is a great soluble fiber that can really help. Soy products like edamame and starchy beans are also high in soluble fiber.
Anderson said another great source of fiber is nuts, especially walnuts. “Studies have shown walnuts lower LDL cholesterol levels in the body,” she said. “But be cautious of how much you consume, because they are high in calories.”
Fruits like avocados and apples, and citrus fruits like oranges and bananas also are sources of soluble fiber. Some provide folate, a vitamin that helps keep your heart healthy. Vegetables that lower cholesterol include broccoli, spinach, Brussels sprouts, artichokes, carrots, sweet potatoes and asparagus.
When starting with a diet change it is important to make a few easy changes such as swapping out butter for low fat margarine or canola oil for olive oil. Following a balanced low-fat diet, being regularly active and maintaining a healthy weight are also important in cardiac health. Alcohol consumptions and smoking are also factors that increase LDL and overall cardiac risk.
| Foods that can help lower your cholesterol | ||
|---|---|---|
| HEALTHY FATS | ||
OILY FISH
| OILS
| AVOCADO |
 | ||
| SOLUBLE FIBER | ||
| OATMEAL SOY PRODUCTS
NUTS
| FRUITS
| VEGETABLES
|
 | ||
For questions about lowering your cholesterol, talk to a Marshfield Clinic Health System provider.
Schedule appointment Message your provider
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