How to Lower Your Cholesterol with Food

You or someone you know may have been told they have high cholesterol, and might be feeling unsure about next steps. This is such a great opportunity to find out about your options for preventing a heart attack, stroke, or other problems in the future. As always, follow the guidance of your doctor first, and talking to a dietitian before making changes to your diet can really help.

What is cholesterol?

Cholesterol is a crucial substance found in the body, essential for building cells, producing hormones, and synthesizing vitamin D. Often, we hear about cholesterol in a negative context, but it's important to know that there are different types of cholesterol, each playing distinct roles in our health.

Types of Cholesterol

Low-Density Lipoprotein (LDL) - "Bad" Cholesterol

LDL cholesterol is typically the type you hear about as causing trouble for heart health. High levels of LDL can lead to thickening or hardening of the arteries (atherosclerotic plaques). Narrower arteries can increase your blood pressure and elevate your risk of heart disease and stroke. In general, an LDL cholesterol of less than 3.0 mmol/L is optimal (depending on your individual risk level).

High-Density Lipoprotein (HDL) - "Good" Cholesterol

On the other hand, HDL cholesterol is less frequently discussed but plays a vital role in heart health. HDL helps remove LDL cholesterol from the arteries, transporting it to the liver for breakdown and elimination. High levels of HDL can prevent plaque buildup in the arteries, reducing the risk of heart disease and stroke. For this type of cholesterol, we would want to see a result of more than 1.0 mmol/L.

Understanding your cholesterol numbers

When you get your blood test results, it's important to look through these numbers with a healthcare provider, so that you understand the specific issue. This can help to figure out which foods or habits are likely causing the problem, and which changes will make the biggest difference to improving your heart health and reducing the risk of heart disease. Understanding these different numbers will also help you to track your heart health over time.

Sources of Cholesterol

Blood cholesterol is made by your liver, but cholesterol also comes from dietary sources. Animal products like meat, eggs, and dairy all contain dietary cholesterol. While dietary cholesterol doesn’t directly correlate with your blood cholesterol levels, there may be a significant impact from eating cholesterol-rich foods, so it’s a good idea to identify the highest sources in your diet and talk to a dietitian about any changes that could help. For example, eggs are high in cholesterol, but their effect might be moderated by the amount of fibre in your diet. It’s always important to step back and look at your overall eating pattern rather than singling out one specific food. 

Lowering LDL Cholesterol Through Diet

Increased Fibre Intake

Boosting your fibre intake, particularly soluble fibre, is an excellent way to lower LDL cholesterol. Foods rich in fibre include whole grains, fruits, vegetables, nuts, seeds, and legumes. Soluble fibre is especially beneficial, and can be found in foods like oatmeal, bran cereal, plums, prunes, avocados, pumpernickel bread, asparagus, mangos, and various beans (black, kidney, navy). Consuming 25g or more a day can help you make a positive difference in your cholesterol levels.

Choose Unsaturated Fats 

Opting for unsaturated fats instead of saturated and trans fats can help lower LDL cholesterol. Some excellent sources of unsaturated fats include plant oils such as soybean, sunflower, and canola oils. Other great options are nut butters, soft non-hydrogenated margarine, seeds (chia, hemp), and fatty fish (sardines, salmon). Saturated fats are most commonly in animal foods like meats, cheese, and butter, tropical oils like coconut oil and palm oil, and often baked goods like pastries and pie crusts.

Soy Protein 

Soy proteins are effective in lowering cholesterol levels by reducing cholesterol absorption in the intestines and enhancing cholesterol clearance in the liver. Try incorporating soy protein options like tofu, tempeh, soy milk, edamame beans, textured vegetable protein, and soy nuts into your diet. Consuming 30 grams of soy protein daily is appropriate for those looking to lower high cholesterol.

Nuts

Nuts are beneficial for cholesterol management as they contain both fibre and plant sterols. A daily intake of ¼ cup of nuts can help lower your LDL cholesterol and will contribute to your overall health.

Plant Sterols

Consuming plant sterols can lower your LDL cholesterol levels. Plant sterols are structurally similar to cholesterol and can be absorbed in its place, reducing cholesterol absorption and increasing its excretion. You can find plant sterols in supplements or foods labelled with terms like phytosterol, plant sterol, or sterol esters. Some foods such as margarines and salad dressings are fortified with plant sterols.

Take-away
Understanding cholesterol and its different types will help you to manage your heart health. By incorporating plant sterols and increasing fibre-rich foods, you can effectively lower LDL cholesterol levels and reduce the risk of heart disease and stroke. Taking these steps can help you maintain a healthier heart, and will also help to protect your overall wellbeing and prevent other chronic diseases like cancer and diabetes.

Thanks to my nutrition volunteer, Tia Duesling, for her work on this blog post!