6 Doctor-Approved Diet Tweaks to Lower Cholesterol Naturally and Protect Your Heart
Plus, the 4 cholesterol numbers every woman should know
Around 25 million adults in the U.S. have high cholesterol, and the CDC estimates that 86 million have “borderline high” levels that could lead to bigger health issues down the road. Left untreated, high cholesterol can build up in the walls of the arteries, reducing blood flow and increasing the risk of a heart attack or stroke. Luckily, a few dietary tweaks may help to bring your numbers into a healthier range. We asked experts to share their tips for a low-cholesterol diet—here’s your heart-healthy action plan.
Why high cholesterol is a ‘silent killer’
Cholesterol isn’t entirely bad. The fat-like substance plays a key role in hormone production and building cell membranes. But too much cholesterol in your diet can form plaque in your artery walls, which may restrict blood flow and raise your blood pressure.
“High cholesterol is often referred to as the silent killer because it doesn’t have any symptoms until a serious health event, like a heart attack or stroke, occurs,” says Brynna Connor, MD, a family medicine physician and healthcare ambassador at NorthWestPharmacy.com. However, elevated cholesterol can be detected early through a routine blood test called a lipid panel.
Woman's World Answers
The 4 cholesterol numbers every woman should know
According to the Cleveland Clinic, there are four numbers to keep an eye on when managing cholesterol:
- Low-density lipoprotein (LDL) cholesterol. Also known as “bad” cholesterol, this is the type of cholesterol that can build up in the arteries.
- High-density lipoprotein (HDL) cholesterol. This “good” cholesterol helps carry some LDL away from the arteries and back to the liver to be removed from the body.
- Triglycerides. This measures a type of blood fat that can increase your risk of cholesterol buildup.
- Total cholesterol. This measures the sum of your HDL, LDL and an estimate of your very low-density lipoprotein (VLDL) levels (which is calculated based on your triglycerides).
Ideally, your total cholesterol should be below 150 mg/dL. Anything over 200 mg/dL is considered borderline, and over 240 mg/dL is considered high cholesterol. Optimal LDL levels are under 100 mg/dL, and optimal HDL levels are above 50 mg/dL for women. (Learn more about what’s considered a healthy cholesterol level for your age here.)
What causes high cholesterol?
Lifestyle factors, family history and certain genetic conditions are the most common risk factors for high cholesterol, Dr. Connor says. Some lifestyle factors that may raise the risk of developing high cholesterol include:
- A diet high in saturated fats, trans fats and refined sugars
- Lack of regular physical activity
- Being overweight or obese
- Smoking
- Excessive alcohol intake
Following a heart-healthy diet, especially in combination with other smart lifestyle changes, can help you keep your cholesterol numbers within an optimal range.
6 tips for following a low-cholesterol diet
“Nutritional intervention may be the first step in treating elevated cholesterol, based on a person’s overall cardiovascular risk,” says Geralyn Plomitallo, MS, RD, CDN, a registered dietitian and clinical nutrition manager at Stamford Health. Here are some simple steps to start following a low-cholesterol diet and improve your heart health.
1. Eat more soluble fiber
A review of research published in the Journal of Chiropractic Medicine found that a high-fiber diet can lower LDL cholesterol levels and reduce the risk of cardiovascular disease by nearly 25 percent. Women over 50 should aim to eat at least 21 grams of dietary fiber per day, and around 5 to 10 of those grams should come from soluble fiber. According to the National Lipid Association, that one diet habit alone can help lower total cholesterol and LDL cholesterol by up to 11 points.
“Foods like oats, beans, lentils, apples and asparagus are all high in soluble fiber, which helps trap cholesterol in the gut and excrete it from the body,” Dr. Connor says. “This happens because soluble fiber forms a gel-like substance that prevents the cholesterol from being absorbed into your intestines.” (See 10 delicious high-fiber recipes.)
2. Choose your proteins carefully
Saturated fat increases LDL levels, so it’s important to limit your intake on a low-cholesterol diet. However, many animal sources of protein, including beef, pork, skin-on chicken and cheese—are on the American Heart Association’s list of foods with a high amount of saturated fat.
Instead, opt for lean cuts of meat, skinless poultry or fatty fish like salmon. Plomitallo also recommends choosing plant-based protein sources like beans, peas, lentils, quinoa, tofu, nuts and seeds. Along with protein, they also provide soluble fiber, she adds.
3. Cook with olive oil
“You’ve probably heard this one before— switch saturated fats with monounsaturated and polyunsaturated fats such as olive oil, nuts, seeds and avocado,” Dr. Connor says. According to Harvard Health, monounsaturated fats can lower LDL cholesterol when they’re used in place of saturated fat (like butter or lard) in your diet. One tablespoon of butter contains 7 grams of saturated fat, while a tablespoon of olive oil only contains 2 grams, and it’s mostly monounsaturated.
It’s also important to limit trans fats in a low-cholesterol diet, Dr. Connor adds. This type of fat, which can be found in some baked goods, fast foods and margarines, raises your “bad” LDL cholesterol and lowers your “good” HDL cholesterol.
4. Avoid empty calories
Your body converts excess calories from sweets, sugary drinks, refined carbs and alcohol into triglycerides, which are stored in your fat cells. High triglycerides, combined with high LDL levels or low HDL levels, can increase your risk of heart disease or stroke over time.
5. Replace sugar with cinnamon
Here’s a sweet swap that’s easier than you may think: If you typically stir sugar into your morning coffee or tea, try cinnamon instead. A review published in the journal Nutrition, Metabolism & Cardiovascular Diseases found that eating cinnamon significantly improved cholesterol levels, including LDL. Researchers also found that the polyphenols in cinnamon have an antioxidant effect.
“Polyphenols and antioxidants help protect cholesterol from oxidation,” Dr. Connor explains. “When cholesterol is oxidized, it becomes an especially harmful form of cholesterol that contributes to plaque buildup in the arteries.”
6. Try the Mediterranean diet
If you want to take the guesswork out of your low cholesterol diet, follow the guidelines for the Mediterranean diet, an eating plan that focuses on fruits, veggies, healthy fats, whole grains and plant-based protein.
“Because the diet is plant-forward, it naturally helps lower LDL cholesterol by reducing the amount of saturated and trans fats consumed,” Dr. Connor says. “You also increase your fiber intake from fruits, vegetables and whole grains. Additionally, the foods on the Mediterranean diet are rich in antioxidants and phytochemicals that help to reduce inflammation and oxidation.” (See our primer on what to eat on the Mediterranean diet, plus its potential benefits.)
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