Lowering Cholesterol Through Diet: A Comprehensive Guide

Managing cholesterol levels is crucial for heart health, and dietary changes can make a significant impact. The Mayo Clinic outlines several foods and strategies that can help improve cholesterol numbers when combined with exercise and other heart-healthy habits.

Fiber-Rich Foods

Oatmeal and oat bran are excellent sources of soluble fiber, which reduces LDL (bad) cholesterol by decreasing cholesterol absorption into the bloodstream. Consuming 5 to 10 grams or more of soluble fiber daily can effectively lower LDL levels. A single serving of oatmeal-based breakfast cereal provides 3 to 4 grams of fiber, with additional fiber coming from added fruits like bananas or berries. Other soluble fiber sources include kidney beans, Brussels sprouts, apples, and pears.

Omega-3 Fatty Acids

Fatty fish containing omega-3 fatty acids can reduce triglycerides and may lower blood pressure while reducing blood clot risk. For heart attack survivors, these acids may decrease sudden death risk. While omega-3s don’t directly affect LDL cholesterol, they can lower triglycerides and increase HDL (good) cholesterol. The American Heart Association recommends eating at least two weekly servings of baked or grilled fish. Top sources include mackerel, herring, tuna, salmon, and trout. Walnuts, flaxseed, and canola oil contain smaller amounts.

Heart-Healthy Fats

Nuts like almonds and walnuts can improve blood cholesterol and may protect against heart attacks in people with existing heart disease. Avocados provide monounsaturated fatty acids (MUFAs) and fiber that can improve HDL cholesterol and LDL quality. Adding two weekly avocado servings to a heart-healthy diet may lower heart disease risk. Olive oil is another excellent MUFA source that can replace other fats in cooking, marinades, and dressings, and may reduce heart attack risk.

Additional Cholesterol-Lowering Options

Plant sterols and stanols, found in fortified margarines and orange juice, help block cholesterol absorption. Consuming 2 grams daily can lower LDL cholesterol by 5% to 15%. Whey protein, found in dairy products and supplement powders, has been shown to lower both LDL and total cholesterol, as well as blood pressure.

Lifestyle Modifications

Maximizing these foods’ benefits requires limiting saturated and trans fats. Reducing saturated fat consumption to less than 7% of daily calories can decrease LDL cholesterol by 8% to 10%. The FDA has banned partially hydrogenated vegetable oils in processed foods due to their negative cholesterol impact.

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