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Finding the right foods to manage your cholesterol may seem like a simple task—until you do a quick Google search and find pages and pages of recommendations. While there is no shortage of cholesterol-lowering foods to choose from, there is a dearth of foods that have evidence to show that they actually work.
Whats A Good Diet To Lower Cholesterol
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If you’re trying to lower your cholesterol naturally, you may or may not be doing anything long-term for yourself, or you can adopt a scientifically supported Mediterranean diet.
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Close your eyes and imagine you’re dining al fresco on a Mediterranean villa or beach on a Greek island. what are you eating Are you quickly scarfing down a fast food cheeseburger and extra large soda? Or are you enjoying a leisurely meal of olive oil, vegetables, whole grains and nuts? And do you eat alone or do you eat with other people and enjoy the process of eating the meal? (Related: What Happens to Your Body When You Eat Olive Oil.)
The Mediterranean diet is designed to be what most people eat when they live near the Mediterranean Sea. And although it’s called the Mediterranean diet, it’s actually much more
Many people who live in this part of the world embrace it. They dine with family and friends, stay active, and rarely stuff their faces when the car is idling at a red light stop. The TV was off and they concentrated on what they were eating.
Those following the Mediterranean diet avoid added sugars, highly processed and refined foods, and heavily processed meats. Instead, they focus on whole foods that are nutrient-dense and full of antioxidants.
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Overall, it’s a diet of whole foods and plant-based meals. Oh, and you can have some wine with your meal.
In the United States, more than 12% of adults had elevated cholesterol levels in 2015-2016. Elevated cholesterol levels are a risk factor for developing heart disease, unfortunately, the #1 killer of both men and women in this country.
Naturally, many people are looking for ways to lower their cholesterol levels. And embracing the Mediterranean diet can do just that.
The Mediterranean diet has been associated with health benefits since the 1960s. Half a century ago when researchers showed that people living in the Mediterranean region experienced fewer coronary heart disease deaths than those living in other parts of the world. Since then, a growing body of research has shown that following a Mediterranean diet leads to lower total cholesterol and LDL “bad” cholesterol levels.
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The study suggests that following a Mediterranean diet is more effective than a low-fat diet in reducing cardiovascular risk factors, including cholesterol levels.
This diet continues to be a favorite in the medical community due to the tried and true results it provides. (For more: 5 science-backed health benefits of following a Mediterranean diet.)
Overall, the Mediterranean diet helps keep cholesterol levels healthy; However, there are certain foods that stand out when it comes to maintaining your heart health and following this diet.
One of those foods is extra virgin olive oil. The Mediterranean diet is rich in “healthy” fats, mainly from olive oil, and very low in saturated and trans-fats. The main fat source used in this diet is olive oil. And in addition to the healthy fats it provides, it’s also rich in antioxidants and salt-free. This unique combination of facts plays a big role in the heart-health benefit it provides.
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Another Mediterranean diet food group associated with lower cholesterol levels is whole grains. In a study published in
, eating whole grains lowers LDL cholesterol than eating refined grains — the greatest benefit people see when they eat whole-grain oats.
Finally, a diet’s emphasis on nuts is also a key way to help lower cholesterol. The Mediterranean diet encourages the consumption of nuts, and when it comes to cholesterol levels, walnuts in particular offer some benefit. Walnuts are a powerhouse when it comes to nutrition, thanks to the healthy fats, fiber, plant-based proteins and antioxidants they provide. In a meta-analysis and systematic review of 26 clinical trials published in
, researchers found that total and LDL cholesterol significantly decreased when walnut-enriched diets were consumed versus control diets.
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As long as you get the green light from your personal health care provider, starting to follow the Mediterranean diet is easy to do with a few small steps. And since small changes can lead to big results, it’s best to pick a few principles at a time to adopt your new habits.
Adopting a Mediterranean diet may be the missing link to help you take control of your heart health. And since it’s not a sacrifice to eat like you’re vacationing on a crystal-blue ocean shore, there are very few downsides to eating this way in the long run. Bon Appetit! For more ways to protect your heart and manage your cholesterol levels if you don’t want high cholesterol, be sure to read these eating habits, say dietitians.6254a4d1642c605c54bf1cab17d50f1e
Lauren Manager is an award-winning registered dietitian, book author and recipe developer who has been in practice for nearly 20 years. Read more about Lauren How your diet affects your cholesterol. To lower your cholesterol, limit foods high in saturated fat and avoid foods high in trans fat. These fats raise your “bad” cholesterol (LDL). Adding more soluble fiber and plant-based foods to your diet can lower your LDL cholesterol while giving you the nutrition you need for an active, energetic life.
Yes, the food you eat affects the amount of cholesterol circulating in your blood. Cholesterol is a waxy substance that your body needs to function. Your liver produces enough cholesterol to support your body’s processes. So, you don’t need to get it from food (and it’s not an essential nutrient). The cholesterol you get from your diet is extra and unnecessary, like adding sand to the beach. That being said, your diet only affects 20% to 30% of your blood cholesterol.
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There are certain foods that can cause your “bad” cholesterol (LDL) level to rise higher than normal. On the other hand, other foods can help lower your LDL level. Knowing which foods to eat and which foods to avoid can help you manage your cholesterol levels and reduce your risk of heart disease.
The main dietary source of cholesterol (called dietary cholesterol) is animal products. These include meats, cheeses and dairy products.
When it comes to lowering your cholesterol levels, research shows that it’s not dietary cholesterol we need to worry about. Instead, two types of unhealthy fats — saturated fat and trans fat — are the culprits behind elevated bad cholesterol. Many foods high in dietary cholesterol may also contain these unhealthy fats.
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Certain ingredients can help lower your LDL cholesterol. The main thing to know is soluble fiber. It is a form of water-soluble fiber. Soluble fiber binds around bile (which contains cholesterol) and flushes it out of your body with waste. Aim for 10 to 25 grams of soluble fiber per day. Ask your provider what amount is best for you based on your calorie needs.
High Fat Vs Low Fat Diet: What’s The Best Fat Diet For Health?
Saturated fat is a type of fat that is solid at room temperature. Common sources of saturated fat include:
Your body needs some saturated fat to stay healthy. But it’s easy to eat too much if you don’t check nutrition labels. Knowing how much saturated fat is in some of your regular foods can help you find ways to cut back.
You may wonder, how much? Aim to get no more than 5% to 6% of your daily calories from saturated fat. The chart below provides suggested limits based on how many calories you need each day.
Remember that these ranges are suggestions, not hard and fast rules. Too much focus on numbers and strict limits can lead to disordered eating habits like orthorexia. Plus, dietitians warn, getting too caught up in the numbers can cause you to cut out some of the healthier foods rather than the harmful ones.
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For example, olive oil contains some saturated fat, but its health benefits make it worth adding to your diet in moderation (up to four tablespoons per day). Other foods high in saturated fat that you may want to keep in your diet include avocados and walnuts.
The main thing is to look at food sources. It’s okay if you go a little over the recommended ranges for saturated fat, otherwise you’ll get fat
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