Cholesterol is one of the most confusing compounds in health and nutrition. To begin with, cholesterol can be in the foods you eat, but “high cholesterol levels” tend to refer to cholesterol in your body, which can come from the diet and from your own body’s production. To further confuse matters, there is good (HDL) cholesterol and bad (LDL) cholesterol (both referring to cholesterol in your body). Here is some straight talk on cholesterol: which foods it is in and why (spoiler alert) it is usually okay to eat high cholesterol foods. Keep reading to find out which foods really do raise your cholesterol levels, and what you can eat to lower cholesterol levels naturally. If you are among the 1 in 8 American adults with high total or LDL cholesterol, it can be worth your while to learn about foods to lower cholesterol. Even if you are on cholesterol-lowering medications, changing what you eat can make them more effective. A cholesterol-lowering diet may also be valuable if you are likely to develop high cholesterol in the future due to risk factors such as smoking, high blood pressure, family history, and being overweight. In case you are worried about bang for your buck, you can rest assured that a cholesterol-lowering diet is likely to be good for your blood sugar, too. Since cholesterol can come from the diet, the first inclination may be to avoid high-cholesterol foods. Health experts suggested this for years before mounting evidence showed that a high-cholesterol diet is not the main cause of high cholesterol levels in the body. Instead, the rest of what you eat has a greater impact on cholesterol levels. Because cholesterol is a substance that is found in cell membranes of animals (including humans) and not in plants, only animal-based foods contain cholesterol. That may be one reason why a vegetarian diet may lower cholesterol [1]. These are some common high-cholesterol foods.
You can see that some are more nutritious than others intuitively, and indeed, some of these foods can help lower cholesterol or raise “good” HDL cholesterol! Others on the above list are likely to contribute to high cholesterol levels due to their other components. Regardless of their cholesterol levels, some foods are linked to higher cholesterol levels. They may be high in[2]:
It’s also important to realize that weight gain can increase cholesterol. Many of the above foods are high-calorie and may cause weight gain compared to other, more nutritious, foods.
If it seems unfair that so many foods raise cholesterol, here is some encouraging news: some foods and nutrients can lower it! Dietary fiber is found only in plant-based foods, which is another reason why a vegetarian diet may help lower cholesterol. Healthy fats can lower “bad” LDL and/or increase “good” HDL cholesterol levels.
Some foods do double or triple cholesterol-lowering duty. For example, nuts not only have dietary fiber and healthy fats, but they also contain phytosterols. These are compounds that block cholesterol absorption [3]. These cholesterol-lowering foods can have other benefits. For example, they tend to be associated with lower blood pressure, lower blood sugar, and better weight control compared to eating foods higher in unhealthy fats, sugars, and starches [4]. It can seem tough to put all this information into practice, but Lark can help. As you log meals with Lark, you can get feedback such as ideas for choosing healthier foods. High cholesterol is a risk factor for prediabetes and diabetes, and if you have it, Lark Diabetes Prevention Program (DPP) may be right for you. In the meantime, here is an example of two menus that may help lower cholesterol. The first is vegan or plant-based, and the second is based on a Mediterranean diet, which is known for being heart healthy and helping with weight loss [5].
If you have high cholesterol or are at risk for it, taking a look at what you eat can be a good first step in lowering it. Lark can be your anytime, anywhere coach for making healthy choices through small, doable changes. Risk for diabetes, high cholesterol, and what you eat go hand in hand, and Lark DPP can help you lose weight, lower cholesterol, and lower blood sugar at the same time. Check with your health insurance or healthcare provider to see if you may be eligible for Lark!
Hectic days and busy nights: Who has time to cook? That’s why many of us rely on the grab-and-go ease of processed foods. There’s a downside, though. These meals are often high in fat, salt, and sugar -- and low in nutrients that are good for you such as calcium, omega-3 fatty acids, and fiber. Yet, you can work a better diet into your packed schedule if you shop smart and keep good-for-you foods handy. A diet rich in fruits, vegetables, whole grains, beans, and good fats can help lower what’s sometimes called “bad cholesterol.” You may hear your doctor call it “LDL cholesterol.” You have a greater chance of getting heart disease when your LDL level gets too high. You get other benefits from these foods. They also: To help you make the best choices, here are lists of what to add to your shopping cart and what to avoid. Focus on these when you’re at the grocery store -- and remember a farmer’s market might have some great picks, too: Produce: Look for colorful fruits and vegetables, such as berries, oranges, apples, yams, broccoli, spinach, and bell peppers. Naturally cholesterol-free and low-fat, fruits and vegetables are the foundation of a good diet. Whole grains: Oats, quinoa, barley, and whole wheat offer up fiber, complex carbohydrates, and protein. Look for breads, pastas, and cereals made with a variety of whole grains. You will need to avoid certain grains, though, if your doctor says you can’t eat gluten or you have celiac disease, which affects your small intestine. Be sure to read the labels to make sure the products you buy are also low in fat, sugar, and sodium. Meat and beans: Choose skinless cuts of chicken or turkey breasts, and lean cuts of meat such as pork tenderloin and beef round, sirloin, or tenderloin. Read labels to be sure the meat is at least 92% fat-free. Buy protein-rich beans such as black, soy/edamame, kidney, or garbanzo beans. Nuts and seeds: Snack on them or use as garnishes in salads and pastas. Stock up on the plain varieties. When you buy natural-style peanut butter or almond butter, look for products that contain just the nuts, or just nuts and salt. Dairy/calcium: Look for low- or reduced-fat products (yogurt, milk, and cheese), as well as canned fish such as tuna, sardines, and salmon. If you’re lactose-intolerant or vegan, try calcium-enriched or fortified cereals and juices, and green, leafy vegetables, to fill the calcium gap. Vitamin D, which helps you take in more calcium, is often added to dairy products, some cereal products, and margarine. It’s also found naturally in fish and egg yolks. Omega-3-rich foods: Most of us aren’t getting enough of this good fatty acid in our diets. You find these fats in fish. Cold-water fish such as salmon, tuna, halibut, herring, and mackerel have higher amounts. You can also find plant omega-3 fatty acids in walnuts and ground flaxseed. Also look for foods enriched with it. These may include eggs, dairy, soy products, breads, cereals, and pasta. “Good” oils: Some oils can be good for you. Olive oil can help raise the level of your “good” cholesterol (HDL). Look for other vegetable-based oils: canola, soy, and sunflower. Plant sterol-enriched foods: Plant sterols and stanols are substances that help block cholesterol from being absorbed in your small intestine. They are found naturally in foods in only tiny amounts. You can get some plant sterols from produce, nuts, seeds, and legumes, but not nearly the 2 grams a day recommended for people with high cholesterol. If you need more, look for sterol-enriched foods such as margarine spreads, some yogurt or low-fat milk, some fruit juices, and some cereal. Be sure to read the labels to make sure the food is not also high in fat and sugar. Some nutritionists recommend avoiding certain aisles in the supermarket. Bypass rows with bakery items, crackers, cookies, and other foods high in saturated fat. In general, avoid items if any of these things appear high on the food label’s ingredient list: Trans fats: These are bad for you and can be found in packaged snacks such as pastries, cookies, crackers, and some types of margarine. Read the nutrition facts to see all the fats in the product. Other foods that are often filled with trans fats: biscuits, breakfast sandwiches, microwave popcorn, cream-filled candy, doughnuts, fried fast foods, and frozen pizza. Salt: Too much sodium can help raise your blood pressure. You probably already know not to have too much canned soup and salty snack foods. Did you know it can also lurk in breads and rolls, cold cuts and cured meats, pizza, some chicken, and some fast-food sandwiches? You might be surprised how often it’s found in frozen foods, too. When in doubt, read labels. Try not to get more than 2,300 to 2,400 milligrams per day. Sugar: Yes, it tastes so good. But too much might cause problems with weight gain, heart disease, and diabetes as well as cholesterol. Easier said than done, but try to limit how much of this you eat and drink. You probably know many of the “usual suspects”: soda, sweet tea, candy, cakes, cookies, and ice cream, among others. But did you know sugar is added to things you might not even think about -- from spaghetti sauce to fast food? That also includes many tomato ketchups, breakfast bars, and even tonic water. The lesson: Read labels. And here are common added sugars to check for:
Foods that have one or more of those things listed high on the ingredient list may have a lot of sugar. Cruise the perimeter of the store: This is where you’ll usually find produce, nuts and seeds in bulk, lean meats, and low-fat dairy. Shop when you’re full: You’ll be less tempted by sweets and salty snacks if you’re not hungry. Read food labels: Ingredients are listed by weight, from most to least, so it’s helpful to focus on the first three to five ingredients. Beware of prepared foods promoting one particular ingredient -- look at the whole package instead. Talk to your doctor or dietician about more ways to improve your diet. |
What foods not to eat with high cholesterol
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