3 Keys to Eating Foods for Fighting Cholesterol

If you just came from the doctor’s office with a diagnosis of high cholesterol and the not-so-helpful advice to “eat healthy” to avoid medication, it’s OK to feel overwhelmed. 

Here are some simple tips to make your cholesterol-lowering life easier. You don’t have to overhaul everything you eat. A few small changes can make a big impact on your labs and well-being.

Keep reading to learn the best foods for fighting cholesterol before your next blood work appointment.

Why do I need to worry about cholesterol?

Unfortunately, heart disease is the leading cause of death in America.  Research shows that elevated cholesterol can put you at higher risk for coronary artery disease and heart attacks. 

The cholesterol shown on your bloodwork comes from two main sources. One is from the cholesterol made in the body by the liver, about 80-85%. The other is from what we eat, about 15-20%. 

Other factors affect cholesterol that are out of our control like genetics and aging. If your doctor says your cholesterol levels are high, this is even more reason to change what you eat to lower that risk. 

This may sound disheartening, but the good news is food and lifestyle choices positively impact cholesterol levels. It’s never too early to start making changes.

What is cholesterol and what do I need to know about my labs? 

We need cholesterol to have healthy cells, make hormones and enzymes. However, too much can be a bad thing and increase the risk of heart disease.

There is both “good” HDL cholesterol and “bad” LDL cholesterol. The HDL cholesterol is protective for the heart. It stops the LDL from lining artery walls, which can lead to blocked arteries and an increased risk of heart attack.

When it comes to your labs the National Institutes of Health’s guidelines for adults are:

• Optimal LDL “bad” cholesterol: under 100mg/dL
• Optimal HDL “good” cholesterol: greater than 60mg/dL. But over 50mg/dL for women and over 40mg/dL for men is considered healthy
• Optimal Total Cholesterol: 125-200mg/dL

How can foods fight cholesterol levels? 

We need cholesterol for our bodies to function, but too much is problematic. Thankfully, food choices positively impact both HDL and LDL cholesterol levels.

There are three key factors to know about choosing foods for cholesterol control:

1. Eat more fiber to decrease the absorption of cholesterol in the bloodstream and help get rid of excess cholesterol.
2. Choose unsaturated fats and limit saturated fats to increase HDL while lowering LDL.
3. Limit sugary foods and refined carbohydrates for weight management, getting the right nutrients, and decreasing the risk of heart disease. Research from the National Institutes of Health (NIH) showed that modest weight loss of 5-10% in overweight people lowered LDL and total cholesterol levels. It’s worth noting every body type can have elevated cholesterol levels independent of weight.

What foods fight cholesterol? 

High-fiber foods

Fiber is important for heart health. A 2022 review by the National Institutes of Health found a high-fiber diet is associated with fewer metabolic diseases including cardiovascular disease. 

Foods that contain fiber like fruits, vegetables, and whole grains contain a combination of soluble and insoluble fiber. Soluble fiber mixes with water to aid digestion and improve nutrient absorption. Insoluble fiber keeps your intestines healthy and bulks stool for bowel regularity. 

Soluble fiber is particularly helpful for lowering LDL cholesterol. The soluble fiber attaches to cholesterol in the large intestine and excretes it versus allowing it to go back into the bloodstream.  

Guidelines for Americans 2020-2025 recommended fiber intake is 22-34 grams of fiber per day for adults. The goal for soluble fiber is five to 10 grams per day. Most foods have a combination of insoluble and soluble fiber. If you are eating the recommended amount of fiber per day you’re likely eating enough soluble fiber. 

Don’t get weighed down by soluble and insoluble fiber. All fiber-containing foods naturally contain a combination of both. However, foods that are high in soluble fiber and terrific for heart health include:

• Whole grains: oatmeal, barley, bran
• Beans: black beans, chickpeas, kidney beans
• Nuts and seeds: almonds, chia seeds, ground flaxseeds
• Vegetables: Brussels sprouts, broccoli, sweet potatoes
• Fruit: apples, apricots, pears

It’s always recommended to obtain nutrients from food. If you are struggling to eat foods that contain fiber, you can meet the daily soluble fiber goal using a supplement like psyllium husk powder. Always talk to a qualified healthcare provider before adding a supplement. 

Unsaturated fats (Limit saturated fats)

Fat is a macronutrient meaning we have to eat foods containing fat for our body to function properly. The type of fat makes a difference for cholesterol levels. 

It’s not the cholesterol in foods that raises our blood cholesterol, it’s actually the saturated fat in foods. 

There are two types of fats: saturated and unsaturated fats. By choosing more unsaturated fats and less saturated fats, you can improve your good cholesterol level while lowering your bad cholesterol level. 

Limiting saturated fat decreases the risk of heart disease. Saturated fats are found in foods from animals:

• Bacon, sausage 
• Beef
• Butter
• Mayonnaise
• Full-fat salad dressing
• Fried foods
• Full-fat dairy like sour cream, milk, and cheese

Instead of thinking “I can never eat these foods again” stick to small amounts and eat them less often.

Choose unsaturated fats, or heart-healthy fats, which are found in these foods: 

• Olives
• Olive oil and avocado oil
• Nuts and seeds
• Peanut butter and almond butter-choose natural options where the only ingredient is peanuts or almonds, and avoid brands that contain added oils and sugar
• Avocado

Ounce for ounce, fat contains more calories than carbs or protein, so limit portion size even with these heart-healthy fats if weight management is a concern.

High-fiber carbohydrates (Limit sugary foods and refined carbohydrates)

To improve cholesterol, limit sugar from foods like cookies, candy, sugary beverages, and pastries. These foods are lower in vitamins and minerals and easy to overeat. These make it difficult to manage weight. These foods can also replace more nutritious foods that positively influence heart health. 

Instead of refined carbohydrates like those listed above, choose high-fiber carbohydrates from:

• Whole grains
• Whole fruits
• Starchy vegetables: potatoes, corn, peas

As usual, portion size is important. If you are wondering how many carbohydrates to eat, consider working with a registered dietitian who can help maximize your nutritional status and satisfaction with food.

Bonus tip: Exercise

Exercise is a fantastic addition to the above food choices to help increase HDL and lower LDL cholesterol. The American Heart Association recommends 150 minutes, or 2.5 hours, of moderate-intensity aerobic activity per week to improve well-being and lower the risk of heart disease. Don’t discount the powerful benefit of a few 10-minute walks every day.

How can I add more cholesterol-lowering foods to my diet?

Choosing high-fiber foods and small amounts of heart-healthy fats is easier than you think. Here are a few ideas to help with your daily food choices.

• Snack on unsalted almonds, walnuts, and pistachios
• Top oatmeal with blueberries, flax seeds and cinnamon
• Make a side salad with barley, chopped tomatoes, and Kalamata olives seasoned with parsley 
• Use olive oil and avocado oil for cooking
• Choose whole grain breads with at least three grams of fiber per slice 
• Add lean proteins like chicken, turkey, and seafood to meals
• Use low-fat plain Greek yogurt instead of mayonnaise or sour cream in recipes

Sample Day

This day contains ~30g fiber, including ~10g soluble fiber, small amounts of heart-healthy unsaturated fats, and limited sugar and refined carbohydrates. 

Breakfast:

• Overnight oats made with 1/2 cup of rolled oats, 1 cup of unsweetened almond milk, 1 tablespoon of chia seeds, and 1/2 cup of berries
• 1 tablespoon of ground flaxseeds sprinkled on top 
• ⅛ cup unsalted nuts (almonds, walnuts, or pistachios)

Lunch:

• Salad: 1 cup leafy greens, 1 cup of mixed vegetables (such as bell peppers, cucumbers, tomatoes, and spinach), topped with 1/2 cup of cooked quinoa
• 4-6 oz of baked tofu or chicken breast
• Dressing made with 1 tablespoon of olive oil and 1 tablespoon of balsamic vinegar

Snacks:

• Carrots and 2 tablespoons hummus
• 1 small apple

Dinner:

• 4-6 oz baked salmon seasoned with dill and lemon juice
• 1 cup of sauteed vegetables in 1 tsp avocado oil
• 1 small baked sweet potato

Wrap Up: 

Finding out you have high cholesterol can be stressful, especially when you learn it increases your risk of heart disease. Eating high-fiber foods, choosing unsaturated fats instead of saturated fats, and limiting refined carbohydrates will positively impact cholesterol levels. Add daily movement to feel confident you are making great choices for your health.

Looking for personalized nutrition guidance to lower your cholesterol? Explore my 1:1 counseling services to receive recommendations that will focus on improving your specific labs and markers for heart health. Click here to learn more!