{"id":34097,"date":"2022-02-14T10:15:34","date_gmt":"2022-02-14T17:15:34","guid":{"rendered":"https:\/\/www.betternutrition.com\/?p=34097"},"modified":"2022-02-14T10:15:34","modified_gmt":"2022-02-14T17:15:34","slug":"these-6-dietary-changes-are-known-to-reduce-cholesterol","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/heart-health\/these-6-dietary-changes-are-known-to-reduce-cholesterol\/","title":{"rendered":"These 6 Dietary Changes Are Known to Reduce Cholesterol"},"content":{"rendered":"

High cholesterol is super common. In fact, it\u2019s so common that <\/span>93 million people<\/span><\/a> in the U.S. alone currently suffer from high cholesterol. Yet it\u2019s hard to know what\u2019s happening inside your blood vessels and arteries unless you\u2019re getting regular blood tests. High cholesterol is a silent health concern, one that develops over time with no noticeable symptoms or obvious signs. But since high cholesterol can be tied to cardiovascular issues like an increased risk of heart disease, strokes and heart attacks, it\u2019s incredibly important to pay attention to.\u00a0<\/span><\/p>\n

Fortunately, diet and cholesterol are often linked. Your diet can cause high cholesterol, and it just might be the solution to solving it too. If you adopt healthier eating habits, you could potentially lower your \u201cbad\u201d cholesterol levels or your overall high cholesterol. And while some cholesterol-friendly dietary changes are kind of obvious \u2013\u00a0like avoiding fried foods and processed products \u2013 small changes and different diets can both make a difference.<\/span><\/p>\n

Wondering where to start? Make the following changes to your daily diet, and you just might be able to have a positive effect on your high cholesterol.<\/span><\/p>\n

Keep your fat intake low<\/h2>\n

While fat isn\u2019t inherently bad for you, some fats definitely are. One of the biggest cholesterol-raising culprits? Saturated fats and trans fats.\u00a0<\/span><\/p>\n

As the Mayo Clinic explains, <\/span>saturated fats and trans fats<\/span><\/a> are often tied to high cholesterol. Saturated fats, which are present in red meat and full-fat dairy products, can raise your low-density lipoprotein (LDL) cholesterol \u2013 or the \u201cbad\u201d kind of cholesterol. Similarly, trans fats present in everything from packaged cookies and crackers to microwave popcorn and margarine can increase your cholesterol levels. And trans fats raise your cholesterol across the board.<\/span><\/p>\n

Additionally, even if you\u2019re sticking to the <\/span>healthier kinds of fat<\/span> \u2013 monounsaturated and polyunsaturated fats \u2013\u00a0it\u2019s a good idea to keep your overall fat intake under control when battling high cholesterol. Stick with the daily recommended total: No more than <\/span>25 to 35% of your total daily calories<\/span><\/a> should come from fat of any kind. So, if you\u2019re sticking with 2,000 calories per day, you\u2019ll want to limit even healthy fats to between 56 and 78 grams total.<\/span><\/p>\n

Get plenty of omega-3 fatty acids<\/h2>\n

Here\u2019s a kind of fat you shouldn\u2019t skimp on. Omega-3 fatty acids are fantastic for high cholesterol and your overall heart health, and it\u2019s a good idea to eat foods rich in this key nutrient often.<\/span><\/p>\n

While omega-3 fatty acids won\u2019t lower your LDL cholesterol, they can fight bad with good. These fatty acids can <\/span>raise your high-density lipoprotein (HDL) cholesterol<\/span><\/a> levels to counteract your high LDL levels. And if you\u2019re getting plenty of omega-3s on a regular basis, you\u2019ll also work to protect yourself against blood clots, potentially lower your risk for heart attacks and fight inflammation.\u00a0<\/span><\/p>\n

You can get omega-3s <\/span>from supplements<\/span> like fish oil and flaxseed oil. But <\/span>foods like<\/span> spinach, walnuts, flaxseed, nut butters and even grass-fed beef are also great sources. One of the best ways to get a high dose of omega-3s is to eat fish \u2013 salmon, tuna and mackerel are all great sources and can offer all-around heart health benefits when eaten regularly.\u00a0<\/span><\/p>\n

Increase your soluble fiber intake<\/h2>\n

Dietary fiber is essential in any healthy diet. You need it for digestive health, and it can offer benefits that stretch from better blood sugar control to improved satiety and less hunger. But when it comes to cholesterol, getting your fill of fiber is even more important.<\/span><\/p>\n

Soluble fiber is particularly beneficial for individuals with high cholesterol because it works right at the source: your bloodstream. Eating plenty of soluble fiber actually reduces the amount of cholesterol that your body absorbs into your bloodstream, which can lower your levels overall. So, if you aren\u2019t getting enough soluble fiber, increasing your intake can be beneficial.<\/span><\/p>\n

You\u2019ll find soluble fiber in plenty of <\/span>CE <\/span><\/i>favorites, from whole-grain oatmeal and oat bran to fresh fruits like avocados, apples, oranges, pears and bananas to veggies like Brussels sprouts and broccoli. All kinds of legumes, like kidney beans, black beans, lentils and chickpeas, also contain plenty of this cholesterol-fighting fiber. And you can learn even more fiber-boosting tips and tricks with <\/span>our guide to increasing your fiber intake<\/span>.<\/span><\/p>\n

Limit salt<\/h2>\n

You already know that salt is both good and bad. It\u2019s essential for cooking, but it\u2019s also tied to plenty of health concerns and risks. And while salt is part of everyone\u2019s diet, it can be particularly risky for those who are battling cholesterol.\u00a0<\/span><\/p>\n

While salt itself isn\u2019t actually going to raise your cholesterol, it has <\/span>far-reaching effects<\/span> that can contribute to your risk for high cholesterol and other cardiovascular issues. Too much salt in your food can increase your risk for heart disease, increase your blood pressure and put you at risk for conditions like heart failure and stroke. It\u2019s important to keep your sodium intake under control to prevent your high cholesterol from turning into a more significant health problem.\u00a0<\/span><\/p>\n

Try to keep your sodium at no more than 2,300 milligrams per day \u2013 or about 1 teaspoon of salt. Sodium can sneak into your diet without you even realizing it, so keep a close eye on the ingredients and nutrition labels of all of the food products you buy. You can also look for \u201cno added salt\u201d or reduced-sodium labels to keep the added salt content under control.<\/span><\/p>\n

Try whey protein<\/h2>\n

You might think whey protein is solely for building muscle, but it\u2019s surprisingly beneficial for high cholesterol. Taken both as a dietary supplement and found in plenty of dairy products, whey protein is a complete protein that can potentially have <\/span>a positive impact<\/span><\/a> on everything from building muscle to weight loss to managing type 2 diabetes.\u00a0\u00a0<\/span><\/p>\n

When it comes to cholesterol, whey protein has been found to be particularly beneficial when taken as a supplement. A <\/span>2010 research study<\/span><\/a> found that taking whey protein daily for 12 weeks led to a noticeable reduction in both LDL and total cholesterol levels. Additionally, a <\/span>2016 research review<\/span><\/a> of the results of previous studies found that in some individuals, taking a whey protein supplement could reduce total cholesterol; in others, it lowered triacylglycerol levels significantly.<\/span><\/p>\n

You can try increasing your intake of whey protein through dairy products, if you aren\u2019t sensitive or allergic to them. Or, as research suggests, you can try a whey protein powder supplement to get a bit more every day.<\/span><\/p>\n

Go Mediterranean<\/h2>\n

If you\u2019re looking for a cholesterol-friendly, heart-healthy diet that\u2019ll help you tackle high cholesterol alongside other concerns, the Mediterranean diet is one of the best approaches. With an emphasis on foods high in monounsaturated fats, plenty of fruits and veggies, high-fiber grains, fish (particularly varieties rich in omega-3 fatty acids), and lean cuts of meat, it includes some of the essential items for achieving healthy cholesterol levels.<\/span><\/p>\n

And there\u2019s proof that going Mediterranean can have a positive impact on high cholesterol. According to <\/span>the Mayo Clinic<\/span><\/a>, eating the foods of the Mediterranean diet can help decrease triglycerides, reduce the risk of heart failure and stroke, and fight inflammation. More directly, those same foods \u2013 and olive oil in particular \u2013 can lower total cholesterol and LDL cholesterol levels.<\/span><\/p>\n

Studies have also shown<\/span><\/a> that those who adopt the Mediterranean diet and have high cholesterol can lower lipid levels by an average of 10 percent. But it doesn\u2019t just combat \u201cbad\u201d cholesterol. Eating Mediterranean-approved foods can also increase your \u201cgood\u201d HDL cholesterol levels by as much as 5 percent. In some individuals, the diet even helped limit the oxidation of LDL cholesterol, which can lead to atherosclerosis (or the buildup of plaque in the arteries).<\/span><\/p>\n

What can you eat on the Mediterranean diet? There are a lot of choices. Rather than restricting a number of foods, this diet prioritizes more good-for-you foods over foods like red meat, refined carbohydrates and sugars, dairy products and unhealthy fats. Just try one of our <\/span>Mediterranean diet meal plans<\/span><\/a> to find out how many great choices you can make with this way of eating!<\/span><\/p>\n

And if you\u2019re interested in learning more about keeping your cholesterol levels and your heart healthy, keep reading:<\/span><\/p>\n