A proper diet isn’t just about losing weight, Mom. Regularly consuming healthy foods can also lower bad cholesterol.
It’s important to note that cholesterol is a natural fatty substance produced in the liver and can also be found in some foods we consume. According to the BBC , everyone needs cholesterol in their bodies to maintain cell health and produce certain hormones. Furthermore, cholesterol is used to make bile, which helps absorb fat from food.
However, not all cholesterol is considered good for the body. There’s a type of cholesterol called LDL (Low-Density Lipoprotein), or “bad” cholesterol. If levels are too high, it can cause fatty deposits to build up in blood vessel walls, narrowing or clogging them, and increasing the risk of heart disease and stroke.
High cholesterol can be caused by an unhealthy diet. Some foods that are sources of LDL include foods high in saturated fat, trans fat, and processed sugar.
To avoid an increase in bad cholesterol, everyone is advised to follow a diet. This diet means adopting a healthy lifestyle, including maintaining a balanced, nutritious diet.
Diets that can lower cholesterol
Reporting from several sources, here are 10 diet methods that can lower cholesterol and are easy to try at home:
1. Choose foods rich in fiber
Eating fiber-rich foods can help lower cholesterol, Mom. There are two main types of fiber in our diet: soluble and insoluble, both of which are important for cholesterol management.
Soluble fiber forms a gel-like substance in water and is found in fruits, vegetables, oats, barley, and legumes like chickpeas. Insoluble fiber, on the other hand, remains intact as it passes through the digestive system. This fiber is found in nuts, seeds, and fruits and vegetables with their skins and seeds intact.
2. Choose fat sources wisely
It’s important to pay attention to the type of fat in our diet. In a cholesterol-lowering diet, mothers are advised to replace saturated fats with unsaturated fats.
Healthy fats are found in abundance in olive oil, nuts, and fatty fish like salmon. Consuming healthy, unsaturated fats is excellent for maintaining heart health.
3. Limit consumption of saturated fat
Too much saturated fat is linked to increased levels of “bad” cholesterol in the blood. Research suggests that this increase occurs because excess saturated fat prevents LDL receptors on liver cells from working properly. This can affect how much cholesterol is taken from the blood and delivered to the liver for breakdown.
Saturated fats are often found in animal products like butter, ghee, meat, and dairy products like full-fat cheese, milk, and yogurt. Foods like cakes and biscuits also contain high levels of saturated fat.
4. Avoid trans fats
Trans fats are a combination of liquid vegetable oil and hydrogen. The main sources of trans fats are found in fast foods and processed foods.
According to the Mayo Clinic, experts say that trans fats are the worst type of fat to consume. Trans fats can increase bad cholesterol and lower good cholesterol.
5. Choose foods that are sources of complex carbohydrates.
Complex carbohydrates are digested more slowly than simple carbohydrates and can provide more consistent energy. Choosing complex carbohydrates can support blood sugar levels, promote satiety, lower cholesterol, and promote heart health.
“Complex carbohydrates containing soluble fiber can also support heart health. Soluble fiber can help lower LDL cholesterol, or bad cholesterol,” says dietitian Lainey Younkin, MS, RD, LDN, as reported by Eating Well.
Sources of complex carbohydrates can be found in whole grains such as oats and brown rice, tubers such as sweet potatoes, potatoes, cassava, nuts, and vegetables and fruits.
6. Increase consumption of vegetables and fruit
Vegetables and fruit are the food choices for a cholesterol-lowering diet. Both types of food are rich in antioxidants, fiber, and nutrients.
According to Healthline , research shows that adults who consume at least four servings of fruits and vegetables daily have approximately 6 percent lower LDL cholesterol levels than those who consume fewer than two servings per day. The study also found that people who consumed the most fruits and vegetables had a 17 percent lower risk of heart disease over a 10-year period.
7. Consume omega-3
Mothers can include foods containing omega-3 in their diet to lower cholesterol. Sources of omega-3 include low-mercury fish or supplements.
According to a 2023 study published in the Journal of the American Heart Association , combined intake of omega-3 fatty acids can almost linearly lower triglycerides and bad cholesterol. Triglycerides are a type of fat (lipid) found in the blood. High triglyceride levels can increase the risk of heart and artery disease.
8. Reduce sweet foods that are sources of sugar
The best diet for lowering cholesterol is to limit sugary foods. Excess sugar intake can lead to weight gain, which can also increase cholesterol levels.
A study found that adults who consumed 25 percent of their calories from drinks sweetened with high-fructose corn syrup experienced a 17 percent increase in LDL cholesterol in just two weeks. Fructose can increase the number of small, dense, oxidized LDL cholesterol particles that contribute to heart disease.
The American Heart Association (AHA) recommends consuming no more than 100 calories (25 grams) of added sugar per day for women and children. Men should consume no more than 150 calories (37.5 grams) per day.
9. Stop smoking and drinking alcohol
Quitting smoking can help increase good cholesterol, Mom. Within three months of quitting, blood flow and lung function begin to improve. Within a year of quitting, the risk of heart disease is halved compared to someone who continues to smoke.
In addition to smoking, alcohol consumption should also be stopped to lower bad cholesterol. Like smoking, moderate alcohol consumption has been linked to increased good cholesterol levels in the body.
10. Regular exercise
Dieting isn’t just about eating healthy foods. A proper diet includes an exercise routine as part of a healthy diet.
Regular exercise can help increase good cholesterol and lower bad cholesterol. According to experts, there are many types of exercise that can be incorporated into a diet. One example is walking for at least 30 minutes five days a week. Once you’re comfortable with this, you can increase the intensity to more vigorous aerobic activity, such as running or brisk cycling, for at least 25 minutes three days a week.
