To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it. Aim to do at least 150 minutes (2.5 hours) of exercise a week. Some good things to try when starting out include: Try a few different exercises to find something you like doing. You're more likely to keep doing it if you enjoy it. Smoking can raise your cholesterol and make you more likely to have serious problems like heart attacks, strokes and cancer. If you want to stop smoking, you can get help and support from: They can give you useful tips and advice about ways to stop cravings. Try to: Ask your GP for help and advice if you're struggling to cut down.
Page last reviewed: 13 July 2022 The liver naturally creates cholesterol, which travels throughout the body using proteins in the bloodstream. Cholesterol is an essential building block for cell membranes. Alongside its cell building role, cholesterol is necessary for producing hormones, vitamin D, and substances that work to digest fatty foods. However, a person’s lifestyle and genetics can cause the body to produce too much cholesterol. When cholesterol builds up in the arteries, it can block blood flow, which can lead to coronary heart disease, heart attack, or stroke. Following a nutritious, balanced diet is one way to help moderate cholesterol levels. This article details the relationship between cholesterol and fats, looks at which foods have a high cholesterol content, and explores some dietary changes a person can make to lower their cholesterol levels. Share on Pinterestkkgas/Stocksy There are two types of cholesterol that differ depending on the type of protein that transports them through the bloodstream. They are low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDLs deposit one type of cholesterol throughout the body. This kind of cholesterol can build up in blood vessels and lead to serious complications. People often refer to this as “bad” cholesterol. HDLs, on the other hand, collect LDL cholesterol from the arteries and bring it back to the liver for disposal. For this reason, people often refer to HDL cholesterol as “good” cholesterol. Learn more about the differences between LDL and HDL cholesterol here. It is worth noting that the Dietary Guidelines for Americans, 2015–2020 removed the recommendation to limit dietary cholesterol intake to 300 milligrams per day. The most recent understanding is that the cholesterol content of different foods has little to no impact on blood cholesterol levels. Although avoiding foods with high cholesterol content may still be beneficial for some people, it may not be practical for everyone. Instead, the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC) suggest prioritizing unsaturated fats over saturated and trans fats as the most effective dietary approach to cutting blood cholesterol. Types of fatIn general, people should aim to eat a diet that promotes low levels of LDL cholesterol and high levels of HDL cholesterol. However, fat intake affects this balance because fatty acids bind to liver cells and regulate the production of cholesterol. People should pay attention not only to the overall quantity of fat in their diet but also to where this fat is coming from.
Learn more about the different types of fats here. Trans fatsTrans fats increase levels of LDL cholesterol and decrease levels of HDL cholesterol. For this reason, a high trans fat intake is also a risk factor for a range of health complications. A 2015 literature review found that a 2% increase in energy intake from trans fats is associated with a 25% increased risk of coronary heart disease and a 31% increased risk of death from the condition. Researchers have also found links between increased trans fat intakes and increased all-cause mortality in the United States and China. Bans on trans fat content in foods have proven positive. A 2017 study revealed a 6.2% reduction in hospital admissions for heart attack and stroke in the New York counties with a ban on trans fats. The AHA advises reducing saturated fat intake to no more than 6% of one’s total daily calories. It suggests limiting the intake of the following foods to achieve this:
Avoiding trans fats is also important. Some foods high in trans fats include:
Cholesterol in foodsThe bloodstream absorbs dietary cholesterol poorly and has little effect on cholesterol levels after several hours. A person may wish to avoid the following foods due to their saturated fat and sodium content:
Learn more about which foods can help lower cholesterol here. It is important to note that following a completely fat-free diet may have harmful effects. For example, excluding fats can impair childhood development and brain function, according to one older study. Choosing healthy fats can help a person lower their LDL cholesterol levels while managing their HDL cholesterol levels. FiberFiber is important for a healthy heart and is present in two main forms: soluble fiber and insoluble fiber. Insoluble fiber is essential for digestive health. Soluble fiber binds to cholesterol in the bloodstream and helps remove it through stool. This type of fiber has the added benefit of helping control blood sugar levels. Some cholesterol-friendly fiber options to consider include:
Nontropical natural vegetable oils are also cholesterol-friendly due to their unsaturated fatty acid content. These oils include olive oil, avocado oil, canola oil, and safflower oil. People may also find it beneficial to choose leaner cuts of meat, opt for smaller portions, and choose low fat or fat-free milk and yogurts. Specific cooking methods can change the saturated fat content in a meal. Some easy adjustments to make to cooking routines include:
Combining these cholesterol cutting techniques with a balanced, plant-based diet and a sustainable exercise routine can reduce the risk of heart disease and promote a healthier life. Cholesterol is a fat-like substance that the body produces optimum amounts of on its own. Limiting foods that contain trans and unsaturated fats can be an effective way of managing one’s cholesterol levels. Foods high in cholesterol and these types of fats include red meat, poultry with skin, and full fat dairy products. Consuming a healthy diet rich in fiber, whole fruits and vegetables, and lean protein sources can help a person maintain optimum cholesterol levels and promote general health. |