How do I lower my cholesterol levels

Dietary cholesterol is found in food with a lot of animal fats. In and of itself, cholesterol in food has almost no effect on blood cholesterol levels. What’s more important is what kind of fats you usually eat.

Trans fats elevate LDL levels, lower HDL levels, and are unequivocally bad for you. You can find trans fats in industrially processed foods, such as fast food, sausages, semi-prepared food, some flavoring agents, whipped cream, and others. You can identify trans fats on nutrition labels by looking for hydrogenated or partially hydrogenated fat, margarine, culinary fat, combined fat, vegetable oil, vegetable butter, vegetable spread, or fried fat.

Saturated fat increases LDL levels. While some saturared fat is okay, consuming large amounts of saturated fat increases your risk of developing heart disease. It’s found in animal products like meat, eggs, and milk, as well as in some vegetable-based fats like coconut oil, palm oil, and cocoa butter.

Unsaturated fat reduces bad cholesterol levels and increases good cholesterol, making it a healthy food choice. It’s found in fatty fish and  plant-based foods, like nuts, seeds, and beans, as well as avocado and olive oil. But be careful: some plant oils, like coconut oil, contain saturated fat. The difference is easy to spot — unsaturated fats are liquid at room temperature.

To keep your cardiovascular system healthy, reduce saturated fat intake to under 10% of your total caloric intake. 5-6% is even better, which is roughly 13g for a daily intake of 2000 calories. The majority of fat in your food should be unsaturated, and a small amount of saturated fat is okay, but trans fats should be avoided altogether.  

Here are some specific food recommendations from the American Cardiological Association(ACA). Limit your intake of:

Processed foods. These foods contain a lot of trans fats, which is why it’s good to avoid fast food and store-bought pastries, ham, sausage, semi-finished food, and prepackaged food.

Red meat. Contains a lot of saturated fat, which elevates LDL levels. Eating red meat is linked to elevated risks of cardiovascular disease, so limit your intake. 

Fast-acting carbohydrates. Frosting, juice, white bread, refined rice, desserts, and pastries are all foods with a high glycemic index. Research has linked these foods to higher levels of LDL and a higher risk of cardiovascular disease.

It’s also worth reducing your consumption of: 

Dairy products. They’re a source of saturated fat, which is why the ACA recommends reduced or non-fat products. Australia’s Heart Foundation doesn’t draw such a hard line: their recommendation is to consume  fat-free and sugar-free milk, yogurt, or cheese only if you already have heart disease or high cholesterol. However, they agree that butter, cream, and ice cream should be avoided.

Eggs. Whether or not you should eat eggs depends on whether you already have cardiovascular disease or other risk factors. If you already have high cholesterol, you should eat less than an egg a day (for example, two eggs every three days or less). If your cholesterol is at normal levels, one egg a day is fine.

Tropical oils. Oils such as coconut or palm oil, as well as cocoa butter, contain a lot of saturated fat. They shouldn’t be consumed in large quantities, especially if you already have high cholesterol.

Try adding more of the following foods:

Vegetables, fruits, and berries. Research has shown that plant fiber lowers cholesterol, blood pressure, and inflammation, while antioxidants neutralize oxidative stress. The optimal amount is 5-10 servings (80g is one serving) daily.

Whole grains. They contain a lot of fiber, just like vegetables. Their fiber is in the outer membrane of the seed, so it’s important to select foods that are maximally close to the original grain, avoiding processed products. The outer membrane is often sifted out when grains are processed into flour. For example, it’s better to eat brown rice or buckwheat groats instead of refined white rice. The daily recommended intake is 400-800g.

Nuts, seeds, fish, and olive oil. Replace saturated fats with HDL-increasing unsaturated fats, to protect your heart and blood vessels. Look for foods that contain omega-3, omega-6, and omega-9 fatty acids, which are particularly good for you. These foods include flax, chia, and sunflower seeds, as well as salmon, walnuts, Chinese cabbage, sesame, poppy, soy, corn, olive oil, and spinach.

In addition to tweaking your nutrition plan, make sure you’re getting enough exercise. Physical activity can lower LDL and increase HDL levels while keeping your blood vessels from hardening. Quitting smoking would also have a big impact. Smoking damages and hardens artery walls, laying the groundwork for atherosclerosis. Kicking your tobacco habit will improve your lipid profile: research has shown that  your HDL levels will  improve just a few weeks after quitting.