7 foods to control your cholesterol
19.APR.2024
Written by Dani Roche Medically reviewed by Dr. Zara Fullerton
Everyone has cholesterol. This waxy substance found throughout the body plays a key role in a whole range of important bodily functions from building cell walls to making hormones - however too much can pose a problem.
Your cholesterol levels are generally dependent on many factors with lifestyle factors such as eating a poor diet being one of them. Sometimes underlying medical conditions can also contribute to high cholesterol levels. In this article, we will highlight the foods that you can incorporate into your everyday diet to help keep your cholesterol levels at a healthy level. Some people may require medication to manage their cholesterol levels so it’s important to talk to your healthcare provider about what's best for you based on your situation.
Can food lower your cholesterol levels?
Your diet can play a major role in your cholesterol levels and different foods can impact your levels in various ways. Take foods high in saturated fats for example, these are associated with raising LDL cholesterol (also known as ‘bad’ cholesterol), whereas foods high in polyunsaturated fats, plant sterols, and stanols are all commonly associated with lowering LDL cholesterol [1].
7 foods associated with lowering cholesterol levels
#1 Oats
Oats are high in soluble fiber - a type of dietary fiber that dissolves in water in the gut to form a gel [1]. In turn, this soaks up cholesterol and carries it out of the body where it cannot do any damage. Making an effort to incorporate oats into any meal such as breakfast or lunch is a great start to actively trying to reduce your cholesterol levels. Don’t like old-fashioned oatmeal? Try blending them into a smoothie or preparing some baked oats with your favorite berries or nuts.
In sum: Oatmeal is one of the best breakfasts for lowering cholesterol through its ability to absorb and transport cholesterol out of the body.
#2 Oily fish
Oily fish contains LDL-lowering omega-3 fats, these fats can reduce triglycerides in the bloodstream and protect your heart health. It is recommended to consume oily fish such as salmon, mackerel, herring, and trout at least 2-3 times per week [1]. Tinned varieties are just as good as fresh, but make sure you opt for the healthier option eg. in spring water or sunflower seed oil.
In sum: Oily fish that is rich in omega-3 fatty acids has been shown to slow down the production of triglycerides in the liver which can help to lower and control cholesterol levels.
#3 Legumes and pulses
Legumes and pulses are high in soluble fiber. This means, similar to oatmeal, they have great cholesterol-lowering properties. They are also high in protein which makes them a great substitute for a meat-free dinner. Examples include chickpeas, split peas, cannellini beans, and lentils. Try incorporating them into your next curry, salad, or casserole.
In sum: Pulses are a great source of low-fat protein. Aim to incorporate pulses into a few meals each week.
#4 Fruit and vegetables
Many fruit and vegetables are high in soluble fiber which, as you know by now, can help in lowering cholesterol levels by collecting the fat as it moves along your digestive system. Examples include peas, apples, citrus fruits, and carrots.
In sum: Fruit and vegetables are a quick and easy way to include high fiber sources in your diet which play an active role in lowering cholesterol levels, and helping you to look and feel good.
#5 Low-fat spreads
Butter is very high in saturated fat, which can negatively impact your LDL cholesterol levels. The small swap from full-fat butter to mono- or polyunsaturated reduced-fat spreads can make a real difference in keeping your cholesterol levels within the healthy range. Examples include spreads made from soybean, sunflower, and canola oils.
In sum: Use low-fat spreads when you’re trying to lower your cholesterol levels but remain aware that there is still fat in low-fat spreads.
#6 Vegetable oils
Swap butter for oils from vegetables such as sunflower oil, rapeseed oil, and olive oil in place of butter or lard[2].
In sum: Use vegetable oils in small amounts to lower your cholesterol levels.
#7 Plant stanols and sterols
Plant sterols/stanols are natural substances found in some foods – such as almonds, soybean oil, and sesame seeds. These compounds have been proven to lower cholesterol levels. They work by blocking the amount of bad cholesterol absorbed from the food in our diets [1]. Plant stanols or sterols are often added to yogurts, yogurt drinks, and spreads.
In sum: Aim to get enough plant sterols each day, either in the form of fortified foods or fruit and vegetables. Plant sterols are a great way to naturally decrease your cholesterol levels.
It's important to know that there is no one magic food that will lower your cholesterol. When achieving healthy cholesterol, we must work with our healthcare team and look at our diet as a whole. Our body is complex and needs nutrients from a wide range of sources.
Our time and efforts are best spent enjoying a varied diet, full of whole foods. A diet that is plentiful in fruit, vegetables, pulses, lean meats, and oily fish, and incorporating mono- and polyunsaturated fats where we can.
Please note that the following is for educational use only and is not a substitute for medical advice. This content cannot diagnose or provide information about treatment. Consult with your healthcare provider if you have any concerns or need specific medical advice relating to any symptoms, conditions, diagnosis, or treatment. Do not delay seeking medical advice and do not disregard professional medical advice based on this content. Your healthcare provider can provide the most suitable guidance based on your situation.
References
1. Harvard Health Publishing. 11 foods that lower cholesterol. Online: Health.harvard.edu 2. British Heart Foundation. How do I lower my cholesterol? your 5 top questions answered. Online: Bhf.org.uk