Understanding Cholesterol and Your Diet
Cholesterol is a waxy, fat-like substance that is found in all of the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. There are two types of cholesterol:
- LDL (low-density lipoprotein) cholesterol - Known as "bad" cholesterol, high levels can lead to a buildup in your arteries and increase your risk of heart disease and stroke.
- HDL (high-density lipoprotein) cholesterol - Known as "good" cholesterol, it carries cholesterol from other parts of your body back to your liver which then removes it. Higher levels lower your risk for heart disease and stroke.
Causes of High Cholesterol
High cholesterol is usually caused by lifestyle factors including:
- Poor diet - Eating foods high in saturated fats and trans fats can raise your LDL cholesterol levels.
- Obesity - Carrying excess weight can increase production of LDL cholesterol.
- Lack of exercise - Regular physical activity helps boost HDL cholesterol.
- Smoking cigarettes - Lowers HDL cholesterol levels in your blood.
- Diabetes and prediabetes
- Genetics and family history of high cholesterol
Complications from High Cholesterol
Over time, having elevated LDL cholesterol levels can lead to serious health issues including:
- Atherosclerosis - Buildup of fatty plaques in artery walls that inhibits blood flow.
- Heart attack or stroke - Plaque ruptures blocking blood flow to part of the heart muscle or brain.
- Peripheral artery disease - Plaque buildup causing poor circulation in arms and legs.
The Low Cholesterol Diet
Your doctor may recommend adopting a low cholesterol diet or eating plan if you have high LDL cholesterol levels or have risks for cardiovascular disease. This type of diet focuses on reducing saturated fats, trans fats and cholesterol found in many foods.
Foods to Eat on a Low Cholesterol Diet
Here are healthy foods you should emphasize and enjoy freely on a low cholesterol eating plan:
- Fruits and vegetables - All types, especially leafy greens, are low in cholesterol.
- Whole grains - Such as brown rice, barley, buckwheat, oats, quinoa.
- Beans and legumes - Such as lentils, kidney beans, tofu, tempeh.
- Nuts and seeds - Such as almonds, walnuts, pumpkin seeds and their oils.
- Healthy fish - Especially salmon, trout, herring, sardines.
- Poultry and eggs - Chicken, turkey and eggs in moderation.
- Plant-based oils - Especially olive, canola and nut oils.
Foods to Limit on a Low Cholesterol Diet
Limit or avoid these high cholesterol foods:
- Full-fat dairy - Substitute with low-fat or plant milks instead.
- Processed meats - Like bacon, deli meats, hot dogs, sausages.
- Red meat - Beef, pork and lamb; stick to a few weekly servings.
- Baked goods - High in trans fats; enjoy whole grain versions instead.
- Fried foods - Usually cooked in unhealthy oils; opt for healthier cooking methods.
- Exotic meats - Organ meats like liver are high in cholesterol.
- Shellfish - Shrimp, lobster, squid and mussels are higher in cholesterol.
14-Day Low Cholesterol Meal Plan
Making dietary changes to lower cholesterol can be easier when you have delicious recipes and meal ideas to try. Here is a 14-day sample low cholesterol diet meal plan featuring better-for-you breakfasts, lunches, dinners and snacks.
Week 1
Monday
- Breakfast: Greek yogurt parfait with berries and almonds
- Lunch: Lentil vegetable soup and whole grain bread
- Dinner: Baked salmon with brown rice and broccoli
- Snack: Baby carrots and hummus
Tuesday
- Breakfast: Whole grain cereal with low-fat milk, banana
- Lunch: Veggie burger on whole wheat bun, mixed greens salad
- Dinner: Turkey meatballs with spaghetti squash, green beans
- Snack: Apple slices with natural peanut butter
Wednesday
- Breakfast: Avocado toast on whole grain bread, hard-boiled egg
- Lunch: Quinoa tabbouleh salad
- Dinner: Baked chicken breast with sweet potato and broccoli
- Snack: Edamame beans
Thursday
- Breakfast: Veggie omelet with low-fat cheddar cheese, whole grain toast
- Lunch: Falafel wrap with lettuce, tomato, avocado
- Dinner: Chili-rubbed bean and vegetable stir fry with brown rice
- Snack: Plain nonfat Greek yogurt with blueberries
Friday
- Breakfast: Oatmeal made with low-fat milk topped with almonds and chia seeds
- Lunch: Grilled veggie and hummus sandwich on rye
- Dinner: Pasta primavera
- Snack: Trail mix with unsalted nuts and dried fruit
Week 2
Monday
- Breakfast: Smoked salmon and veggie scramble with whole grain toast
- Lunch: Greek salad with chickpeas, low-fat feta, olive oil lemon dressing
- Dinner: Vegetarian chili with brown rice
- Snack: Sliced veggies and guacamole
Tuesday
- Breakfast: Breakfast tacos with egg whites, black beans, salsa on corn tortillas
- Lunch: Tuna salad sandwich on whole grain bread, fruit salad
- Dinner: Sheet pan roasted chicken and vegetables
- Snack: Low-fat cottage cheese with pear slices
Wednesday
- Breakfast: Overnight
FAQs
What food groups should I eat more of on a low cholesterol diet?
Focus on getting more fruits, vegetables, whole grains, beans, lentils, nuts, seeds and fatty fish like salmon and tuna. Choose leaner cuts of meat like chicken or turkey without skin, limit red meat and processed meats, and switch to low-fat or plant-based dairy options.
How much cholesterol is in eggs and shellfish?
While high in dietary cholesterol, most healthy people can still enjoy eggs and shellfish in moderation on a low cholesterol diet. Limit eggs to 1 a day, and keep shellfish intake to a few times a month avoiding large portion sizes.
Can you completely reverse high cholesterol through diet alone?
For some individuals, adopting an intensive low-fat, plant-based diet can reverse LDL cholesterol buildup from arteries. However other factors impact cholesterol, and diet may not fully resolve inherited genetic cases. Consult your doctor to develop a personalized plan.
What are good low cholesterol snack ideas?
Some easy go-to snacks on a cholesterol friendly diet include fresh fruits and veggies, unsalted nuts or seeds, air-popped popcorn, whole grain crackers, Greek yogurt, peanut butter and avocado toast, oatmeal, and hummus with celery or bell pepper sticks.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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