Your body requires cholesterol to carry out different functions, including creating cell membranes, producing hormones, generating bile, and making vitamin D.
Despite the truth that some types of cholesterol are necessary for your body, numerous persistent misconceptions continue to portray cholesterol as harmful. Nonetheless, it is crucial to note that cholesterol can only offer health benefits when it is adequately regulated. To guarantee this, it is vital to maintain well-balanced cholesterol levels.
Similar to many other health conditions, cholesterol levels are largely influenced by the way we eat.
Cholesterol Types and Healthy Cholesterol Levels
Two primary forms of cholesterol exist: low-density lipoprotein (LDL), colloquially referred to as “bad” cholesterol, and high-density lipoprotein (HDL), alternatively known as “good” cholesterol. A research investigation illustrates how cholesterol levels influence heart health. Elevated levels of LDL cholesterol in the bloodstream can increase the likelihood of developing heart disease.
When there’s a surplus of LDL, plaque accumulates in the inner linings of arteries, obstructing blood flow to the heart and resulting in a heart attack. Similarly, insufficient blood flow to the brain can result in a stroke and peripheral artery disease.
Conversely, HDL cholesterol aids in removing undesirable LDL cholesterol by absorbing and transporting it to the liver where it is then expelled from the body.
Healthy Cholesterol Levels
Total Cholesterol is the sum of LDL and HDL cholesterol present in the bloodstream. Lower levels of both Total and LDL cholesterol are desirable, whereas higher levels of HDL cholesterol are beneficial for reducing the likelihood of heart attacks or strokes. An individual’s cholesterol levels should ideally be within the healthy range.
Total Cholesterol Level
- Optimal: Less than 200 mg/dL
- Borderline high: 200-239 mg/dL
- High: 240 mg/dL and above
LDL (Bad) Cholesterol Level
- Optimal: Less than 100 mg/dL
- Near optimal: 100-129 mg/dL
- Borderline high: 130-159 mg/dL
- High: 160-189 mg/dL
- Very High: 190 mg/dL and above
HDL (Good) Cholesterol Level
- Optimal: 60 mg/dL or higher
- Borderline low: 40-59 mg/dL
It is recommended that individuals who are 20 years old or older should undergo cholesterol testing once every five years. It is also advisable to undergo a lipoprotein profile blood test to assess your cholesterol levels.
Studies indicate that a low HDL level of less than 40 mg/dL is a major contributor to heart disease. Consequently, medical professionals advocate maintaining increased levels of HDL. Nevertheless, excessive levels of LDL cholesterol are associated with the most severe heart complications. Consequently, it is crucial to consume a cholesterol-restricted diet that is balanced and adequate.
Low Cholesterol Diet Plan
While the body naturally creates cholesterol, the foods we consume play a crucial role in stimulating its production and preserving proper cholesterol levels for overall health.
Observing and controlling your cholesterol intake is crucial in preventing various health conditions, as consuming foods high in saturated fats and trans-fats can increase bad (LDL) cholesterol levels. Nevertheless, no individual food can effectively decrease your cholesterol levels.
It is important to prioritize the quality of your entire meal and maintain a well-balanced diet on a regular basis. Provided below is a selection of food options that can be included in your low cholesterol diet.
Whole Grains for Low Cholesterol Diet
Whole grains are considered a nutrient powerhouse as they contain a combination of macros and micros, including fibre from the bran, starch from the endosperm, and germ. It has been found that consuming whole-grain products may reduce LDL cholesterol levels. Whole grains provide a comprehensive array of nutrients, including fibre from the bran, starch from the endosperm, and germ packed with macros and micros. Moreover, studies suggest that consuming whole-grain foods may help lower LDL cholesterol. With their fibre-rich bran, starchy endosperm, and germ full of macros and micros, whole grains are a top-notch source of nutrition. Research has also demonstrated that incorporating whole-grain foods into your diet may decrease LDL cholesterol levels.
1. Brown Rice
India considers rice as a crucial dietary component. Nevertheless, white rice predominantly consists of starchy endosperm, thereby posing a potential threat to health. Conversely, brown rice, as a whole grain, boasts better health benefits compared to its white counterpart. Furthermore, its complex carbohydrates facilitate cholesterol management and weight loss.
Research has shown that brown rice contains rice bran oil (RBO) which is effective in reducing cholesterol levels through the absorption and reabsorption of cholesterol as well as lowering cholesterol synthesis. In addition, RBO can aid in nourishing blood vessels, regulating insulin secretion, improving kidney and liver function, and preventing chronic alcohol disease.
There is zero cholesterol in one hundred grams of brown rice.
2. Quinoa
Recently gaining popularity, quinoa is an ancient grain that is free from gluten and is high in fiber and protein, making it a valuable dietary option for vegans and vegetarians. Additionally, it provides various essential nutrients such as iron, copper, thiamin, vitamin B6, magnesium, phosphorus, manganese, and folate. Moreover, quinoa acts as a prebiotic, which helps promote the growth of beneficial gut bacteria and ultimately improves gut health.
Quinoa weighing 100 grams contains no cholesterol.
3. Whole Grain Oats
Whole grain oats possess a unique combination of nutrients and phytochemicals that make them the most efficient whole grain in reducing cholesterol and minimizing the chance of developing cardiovascular disease. One of the reasons for this is the presence of beta-glucan, a soluble fiber type, which aids in the removal of bile acids rich in cholesterol from the body to lower LDL.
Furthermore, the anti-inflammatory properties of whole grain oats help safeguard blood vessels against LDL cholesterol-induced damage. Furthermore, whole grain oats are rich in antioxidants that enhance blood circulation and decrease blood pressure. They are also considered a prebiotic food that accelerates the growth rate of gut bacteria, potentially promoting a healthy gut.
There is no cholesterol in 100 grams of whole grain oats.
4. Finger Millets (Ragi)
Ragi is a highly nutritious whole grain, surpassing other cereals and millets in protein and mineral content, and is known for its cholesterol-reducing properties due to its rich assortment of essential amino acids. Among these amino acids, lecithin and methionine remove extra fat from the liver, while threonine aids in inhibiting fat accumulation and reducing cholesterol levels.
An ideal choice for vegetarian diets, ragi provides ample protein. Additionally, its significant amounts of polyphenols and dietary fiber equip it with properties that can combat diabetes, oxidation, and microbes. Consequently, consuming ragi can aid in regulating diabetes and cholesterol.
5. Fruits for Low Cholesterol Diet
Cholesterol patients can benefit from consuming fruits as they aid in lowering both total and LDL cholesterol levels. Certain fruits possess qualities that aid in this goal, such as apples which contain bioactive polyphenols and fiber that positively affect lipid metabolism and reduce other cardiovascular disease risk factors.
Blueberries, pomegranates, and strawberries are examples of fruits that are rich in soluble fiber and low in sugar. Research indicates that consuming dietary fiber may reduce LDL cholesterol levels. To enhance both nutrition and flavor, one may consider incorporating these fruits into the diet as a topping for oatmeal, a salad, or as a snack.
Some of the highly beneficial fruits in lowering and maintaining healthy cholesterol levels are apples, grapes, pears, etc.
6. Limit your Intake of Saturated Fat
Saturated fat, which is solid at room temperature, can be obtained from various sources, including:
- Processed meat, including hot dogs, sausage, bacon and pepperoni.
- Fatty cuts of meat, including ribs, poultry with the skin and highly marbled meat.
- Full-fat dairy products, including butter, heavy cream, cream cheese and sour cream.
- Coconut oil and palm oil.
- Fried food.
To maintain good health, your body requires a certain amount of saturated fat. However, it is possible to overindulge if you do not monitor your nutritional intake. Familiarizing yourself with the quantity of saturated fat present in your typical meals can assist you in reducing your intake.
One may question what constitutes excessive consumption. It is recommended to limit saturated fat intake to 5% to 6% of your daily calorie intake. The table provided below presents proposed boundaries according to your daily caloric needs.
Remember that these ranges are recommendations, not strict regulations. Being overly fixated on figures and rigid restrictions may result in the development of disordered eating behaviors, such as orthorexia. Furthermore, nutritionists advise that becoming excessively preoccupied with the numbers may lead you to exclude foods that are in fact more beneficial than detrimental.
Avocados and walnuts are other foods that contain saturated fat that you should include in your diet. Although olive oil has some saturated fat, its positive effects on health justify adding it to your meals in moderation (up to four tablespoons daily).
To ensure a healthy diet, focus on the origin of the food. If the saturated fat is derived from nutritious sources, it is acceptable to exceed the recommended intake slightly. If you are unsure, seek advice from a registered dietitian to determine which sources of saturated fat should be avoided and which can be consumed in moderation.
7. Don’t Eat Trans Fat
Trans fat is created by adding hydrogen to liquid vegetable oil. In the past, fast foods and processed foods were the primary sources of trans fat in people’s diets, due to the use of partially hydrogenated oils during the manufacturing process. Nevertheless, the use of partially hydrogenated oils in food was banned by the U.S. Food and Drug Administration (FDA) in 2018.
Although it’s a positive development, the fact remains that consuming fast and processed foods can still pose a risk as they are often rich in saturated fat and could contain trans fat due to being fried. Trans fat is essentially unnecessary for the body and can prove detrimental to health, offering no nutritional value. Therefore, it’s preferable to steer clear of it entirely, if feasible.
To reduce the intake of trans fat in your diet, steer clear of consuming:
- Fast food.
- Fried food.
- Commercial baked goods, such as cookies, doughnuts and pastries.
8. Eat Balanced Meals
To achieve healthy cholesterol levels through your diet, it is crucial to consume balanced meals that include:
- Fruits.
- Vegetables.
- Grains.
- Protein foods.
- Dairy/dairy alternatives.
- Fats.
Cooking tips
Taking charge of your diet is possible by cooking meals at home. However, it’s important to note that merely being a home-cooked dish doesn’t guarantee it’s healthy or cholesterol-friendly. Consider these pointers to prepare foods that align with your nutritious eating regimen. Additionally, your healthcare provider or dietitian can supply you with numerous additional recommendations.
- Add more fish to your meals. Try for at least 8 ounces per week, and don’t fry it!
- Avoid using butter, lard and shortening. Use a healthy cooking oil (like olive oil) instead, but only use a small amount. Try using low-salt vegetable stock instead of oil when sautéing or baking vegetables, fish or poultry.
- Bake, broil or steam your foods. Avoid frying them.
- Check recipes for butter and oil substitutes. Many recipes will provide options like applesauce or bananas for baking.
- Double the amount of veggies when making soup. This will increase the fiber content in your soup. To make room, cut the amount of rice or noodles in half.
- Find herbs and spices you enjoy. Use them to add flavor to your dishes and replace butter, salt or high-fat sauces.
- Make your own salad dressing. Use olive oil and balsamic vinegar (or a similar combination). Salad dressings are often hidden sources of saturated fat.
- Remove the fat from the top of soups or stews. Put your pot of soup or stew in the fridge for a few hours after it’s cooled down. When you take it out, you’ll see a layer of solid fat on top that’s easy to remove.
- Remove the skin from chicken before cooking. Add seasonings to the meat itself, rather than the skin.
Dietary choices aren’t always in your control
If the world were ideal, all individuals would possess the means to obtain nutritious food, sufficient time to prepare it, and communal support to assist them in achieving their objectives. However, in actuality, we must select from the options that are obtainable to us.
As individuals, we are limited by various factors that impact our decision-making abilities. Our choices, therefore, contribute only a fraction to the bigger picture of our community. It is unnecessary to feel guilty if you encounter obstacles when striving to maintain a low-cholesterol diet. Instead, work with your provider to address any gaps and take action within your control.
Your genes play a role
According to scientists, one’s cholesterol is influenced by their genetic makeup. While dietary modifications are beneficial, they may not always suffice in achieving desirable cholesterol levels.
Familial hypercholesterolemia is a genetic condition that leads to elevated levels of LDL cholesterol in some individuals, making it difficult to lower cholesterol solely through dietary changes. Therefore, these individuals may require statins or other medications in addition to dietary modifications.
Your cholesterol goes up as you get older
As we get older, it is possible that dietary modifications may not produce the same results at age 60 as they would at age 30 due to a rise in cholesterol levels.