How to Lower Your LDL Cholesterol While Still Enjoying Your Favorite Holiday Foods
Pairing a sweet treat with a cup of tea may help reduce your absorption of cholesterol
‘Tis the season to eat, drink and be merry! But it’s also easy to overdo it, which can spike your “bad” LDL cholesterol. That doesn’t mean you need to give up your favorite fare to stay healthy, though. We asked experts how to lower your LDL cholesterol while still enjoying all of your favorite seasonal eats. Plus find out how to bounce back post-holidays if your cholesterol levels creeped up.
What is LDL cholesterol?
There are two main types of cholesterol, or blood fats: high-density lipoprotein (HDL), often referred to as “good” cholesterol, and low-density lipoprotein (LDL). “LDL cholesterol is what causes plaque to build up in your arteries, and HDL tends to pull that plaque off the arteries,” says Joyce Oen-Hsiao, MD, a cardiologist and an associate professor of cardiovascular medicine at the Yale School of Medicine in New Haven, CT.
A build-up of plaque in your arteries can cause them to narrow, which can partially or totally block blood flow and increase the risk of heart disease, a heart attack or stroke, according to the Centers of Disease Control and Prevention (CDC).
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How holiday food affects LDL cholesterol
“Holiday foods are often rich in saturated fat, trans fat, dietary cholesterol, added sugars and refined carbohydrates, all of which can raise your LDL cholesterol,” says Janet Bond Brill, PhD, RDN, a registered dietitian nutritionist in Allentown, PA and author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks—Without Prescription Drugs.
In fact, a study in Atherosclerosis found people’s LDL cholesterol levels rose 20 percent after Christmas. Here, Brill lays out some common high-cholesterol holiday foods:
- Fatty meats high in saturated fat such as ham, roast beef, lamb and sausage
- Desserts and baked goods including pies, cakes and cookies, often contain higher amounts of butter, trans fats and sugar
- Creamier foods higher in saturated fat (like those made with cheese, cream or butter), such as mac and cheese, potatoes au gratin and Alfredo pasta
- Festive drinks that are higher in sugar, fat and calories such as eggnog, peppermint mocha lattes or hot buttered rum
How to lower your LDL cholesterol during the holidays
Of course, the holiday foods we love most are the ones that can spell trouble for our cholesterol. But you don’t have to forgo your favorites. Here’s how to lower your LDL cholesterol while still satisfying your tastebuds:
Balance your party plate
To keep your LDL cholesterol levels in check, balance your plate with lean proteins, veggies and smaller portions of indulgent foods, says Brill. “This could be choosing a lean piece of meat, such as skinless white meat turkey, adding a smaller serving of the ‘splurge’ food and then filling the rest of the plate with veggies.”
If you can, opt for veggies that have been baked or steamed rather than those cooked with a lot of added sugar (like candied sweet potatoes) or part of a creamy casserole.
Tip: You can follow the same guideline at dessert, too, by taking a small slice of cake, pie or a brownie and piling on some fresh fruit, Brill says.
Pace yourself
The holiday season can be a constant string of parties with friends and family get-togethers. But that doesn’t mean you have to turn down invitations to keep your LDL levels in check. Instead, put some personal guardrails in place before heading to an event, advises Brett A. Sealove, MD, the chief of cardiology at Hackensack Meridian Jersey Shore University Medical Center in Neptune, NJ.
“An example might be, instead of having four or five drinks at a holiday event, stipulate you’ll only have one or two,” Dr. Sealove says. “Or if you’re eating cookies five days a week, say you’ll only have one or two on a single day.” This helps create realistic goals you can stick to during the holidays.
Take a post-meal walk
Ever feel sluggish after a big holiday dinner? Not only can taking a walk after eating perk you up, it can also lower your LDL cholesterol. A review in the American Journal of Health Promotion found walking helped normalize total cholesterol and LDL levels in women.
“Walking after a meal helps settle the stomach, assists in the digestive process and burns off all the calories you just ate,” says Dr. Oen-Hsaio. “It also contributes to putting you in the mindset for leading a healthier lifestyle, which is very important.”
You don’t have to walk for miles, either. Even a 20-minute jaunt around the block or walking your dog can help keep your LDL in check.
Sip a cup of tea
Indulging in a sweet treat? Pair it with a cup of green or black tea. “Though we don’t know for sure, there’s some research that says drinking these types of teas may reduce the solubility of cholesterol so you don’t absorb as much,” says Dr. Oen-Hsaio. That’s likely thanks to their high levels of catechins and antioxidants.
One study in The American Journal of Clinical Nutrition found those who drank more than two cups of green tea a day significantly lowered their LDL cholesterol. Plus they had up to a 33 percent lower risk of fatal heart disease. And a similar study in the Journal of Nutrition found drinking five servings of black tea daily reduced total cholesterol levels by nearly 7 percent and LDL cholesterol by more than 11 percent.
How to lower your LDL cholesterol after the holidays
If, despite your best efforts, your LDLs increased over the holidays, don’t stress. There are a few easy things you can do to lower your LDL cholesterol. And the sooner you get started the better. “Lifestyle interventions can lower cholesterol within one to two weeks. But it’s the long term results that are more meaningful. Preventing heart disease takes time and effort—it’s a marathon and not a sprint,” says Dr. Sealove.
Here, three post-holiday tips to lower your LDL:
Eat the Mediterranean way
A Mediterranean diet is heavy on plant-based foods including fruits, veggies, beans, nuts, whole grains, fish and heart-healthy unsaturated fats found in extra-virgin olive oil and avocados. Following an eating pattern higher in these fats can lower LDL cholesterol levels, according to the American Heart Association. Bonus: It can also increase your “good” HDL cholesterol, according to a study in Circulation.
Get active a few times a week
Research in Heart and Circulatory Physiology shows engaging in regular physical exercise lowers LDL cholesterol and increases HDL levels by stimulating the body to transport the bad cholesterol to your liver so it can be removed from the body.
Aim for at least 150 minutes of moderate-intensity aerobic exercise a week (that’s about 22 minutes a day) to reduce your cholesterol. Brisk walking, jogging, cycling and yard work all count!
Tip: Muscle-strengthening resistance training also improves your cholesterol. The Centers for Disease Control and Prevention (CDC) recommends two days of resistance or strength training a week.
Sleep in
Several weeks of holiday hubbub can leave you sleep-deprived. If you’ve been skimping on slumber, work towards clocking 7 to 9 hours a night. The National Institutes of Health (NIH) says this amount lowers your risk of high LDL cholesterol and total cholesterol levels. Plus it may help keep your beneficial HDL levels from dipping, one study suggests.
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