High Cholesterol: What to Eat & Avoid

by | Nov 18, 2021 | healthy eating

Image by Evan Lorne via Shutterstock.
Cholesterol, although it doesn’t have the best reputation, is a substance in the body that helps produce hormones, vitamin D, and digest foods. Our bodies naturally produce cholesterol, and a nutritious diet helps maintain healthy cholesterol levels. There’re two types of cholesterol: LDL (low-density lipoproteins) and HDL (high-density lipoproteins). LDL is known as the “bad” cholesterol where plaque builds up in the arteries which lead to heart disease, heart attacks, and stroke. HDL is the “good” cholesterol that helps dispose of the LDL cholesterol through the liver. Depending on our diet, we most likely consume foods rich in both of these cholesterols on a daily basis.

It’s important to recognize that not all high cholesterol foods are bad. For example, eggs are one of the most nutritious foods full of B vitamins, selenium, and vitamin A. Yet one egg contains nearly 211mg of cholesterol, or 70% of our recommended daily intake (RDI) (healthline.com). Organ and red meat are also high in cholesterol, but they’re rich in iron, zinc, and vitamin B12 which are all essential nutrients. So, indulging in these foods every now and then isn’t the end of the world, just make sure everything’s consumed in moderation. I’ve created a list below of healthy foods to lower cholesterol, and not so healthy cholesterol rich foods to look out for.

Foods to Lower Cholesterol:

1. Oats
Swapping out eggs for oatmeal in the morning not only helps lower cholesterol levels but also provides a good source of fiber. Consuming more fiber, especially soluble fiber, can help reduce LDL cholesterol levels. Try adding some fresh fruit such as berries for extra flavor and vitamins.

2. Beans
Beans are rich in protein and soluble fiber while containing no cholesterol. Beans are such a versatile food group that you can spice up to your liking, whether it be black beans, kidney beans, garbanzo beans, etc.

  1. Nuts

Nuts, particularly almonds and walnuts, are heart-healthy snacks that helps lower your risk of high cholesterol. They’re full of plant-based omega-3 fatty acids and phytosterols which help block LDL cholesterol from being absorbed. The FDA recommends eating 1.5 ounces of nuts (about a handful) per day.

Foods to Avoid:

1. Fried Foods
As delicious as they taste, fried foods such as fried meats and cheese are full of cholesterol and trans fats. These foods are not only linked to high cholesterol, but also heart disease, obesity, and diabetes.

 2. Processed Meats
Processed meats, such as hot dogs and bacon, are not only full of cholesterol but various chemicals harmful to our health. Numerous studies from the National Institute of Health have discovered a link between the consumption of processed meats and chronic diseases.

3. Desserts
I’m guilty of having a sweet tooth myself, but indulging in cookies, cakes, and ice cream on a regular basis isn’t the best for our health. Not only do sweets tend to be high in cholesterol, but they’re also full of added sugars and fats which can lead to weight gain.

Sources: Arnarson, A. (2017, June 4). Why Processed Meat is Bad for You. Retrieved from https://www.healthline.com/nutrition/why-processed-meat-is-bad Harvard Health Publishing. (2019, February 6). 11 foods that lower cholesterol. Retrieved from https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol Jennings, K. (2018, October 26). 13 Cholesterol-Lowering Foods to Add to Your Diet Today. Retrieved from https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels Kubala, J. (2018, September 10). 11 High-Cholesterol Foods – Which to Eat, Which to Avoid. Retrieved from https://www.healthline.com/nutrition/high-cholesterol-foods Robinson, J. (2018, November 12). Foods to Buy or Avoid If You Have Low or High HDL. Retrieved from https://www.webmd.com/cholesterol-management/heart-health-foods-to-buy-foods-to-avoid

Wexler, A. (2018, November 21). High-cholesterol foods: Foods to avoid and include. Retrieved from https://www.medicalnewstoday.com/articles/317332