How to lower cholesterol without eliminating your favorite foods from your diet

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While high cholesterol is a risk factor for heart disease, many people may not fully realize the benefits of “good” cholesterol.

High cholesterol is when a person has too much of a fatty substance called cholesterol in their blood. This condition is often related to diet and is mostly caused by eating fatty foods, not getting enough exercise, and being overweight.

But it's important to understand that not all cholesterol is bad, especially when it comes to changing your diet to lower your cholesterol levels.

Good cholesterol, known as HDL cholesterol, actually reduces your risk of heart problems or stroke. Bad cholesterol, known as LDL, can increase your risk of these conditions.

“It’s important to remember that achieving balanced cholesterol levels is not just about eliminating certain foods. He said it’s about adopting a comprehensive dietary approach,” says cardiologist Oleg Varfolomeev.

All foods

Prefer whole foods, limiting processed foods, especially those high in sugar, unhealthy fats, and salt.

“Foods like olive oil, nuts, seeds, legumes, whole grains, and soy are rich in plant sterols, which help reduce the absorption of cholesterol in the intestines.”

Understanding fats

Focus on unsaturated fats in your diet, including foods such as olive oil, fatty fish (salmon, trout, sardines, herring, and anchovies), avocados, nuts, and seeds.

“Walnuts are the only nut that contains a significant amount of the essential omega-3 ALA of plant origin (2.7 g/30 g). ALA contributes to the maintenance of normal blood cholesterol levels. California walnuts are also sodium and cholesterol-free.”

Quality carbohydrates

Choose whole grains over refined carbohydrates because they are rich in fiber, which helps lower cholesterol levels.

Functional foods – plant sterols

Plant sterols help in two ways.

“First, they reduce cholesterol transport. Plant sterols limit the transport of cholesterol from the intestines into the body’s bloodstream. This leads to lower levels of non-HDL cholesterol. regulate cholesterol levels in the liver.”

Plant sterols affect the amount of cholesterol produced by the liver, signaling that there is enough cholesterol. This causes the liver to reduce its production of cholesterol, which further lowers non-HDL cholesterol levels.

Diets high in saturated fat can increase non-HDL cholesterol levels. Current research also points to the detrimental effects of ultra-processed foods on heart health due to their saturated fat content, additives, and tendency to overconsume.