Diet for High Cholesterol: What to Eat and What to Avoid

If you have recently been diagnosed with high cholesterol, the good news is that it can be easily lowered through dietary changes, especially in the early stages when levels are not yet very high. Initially, it is always recommended to change lifestyle and dietary habits.
What to Eat to Lower Cholesterol? A diet for high cholesterol should be meticulously chosen, with high-quality, low-fat, and easily digestible foods. It is recommended to completely avoid sugar, alcohol, and heavy, fatty foods. If dietary changes do not result in lowered cholesterol, treatment with statins may continue, but it should be accompanied by a tailored diet for high cholesterol.

What is Cholesterol?

Cholesterol can be defined as a complex molecule that is naturally present in our body and essential for its proper functioning. The cholesterol that is part of steroid hormones and cell membranes is known as endogenous cholesterol, which the body produces daily. It is estimated that an adult’s body produces up to 1 gram of cholesterol each day. On the other hand, exogenous cholesterol is introduced into the body through diet, primarily from animal-based foods. There are two types of cholesterol: good (HDL) and bad (LDL). Elevated total cholesterol levels do not necessarily pose an immediate health risk, but it is crucial to pay attention to the ratios of HDL and LDL cholesterol. Elevated levels of LDL cholesterol can lead to narrowing of blood vessels, increasing the risk of cardiovascular diseases. Therefore, it is recommended to adjust your diet and increase physical activity. The most important step is to eliminate foods that can further increase bad cholesterol and include foods that help reduce cholesterol. It is recommended to limit cholesterol intake to 300 mg per day. If cholesterol levels are significantly elevated, you should not consume more than 200 mg of cholesterol through your daily diet.

Foods to Avoid with High Cholesterol

A diet for high cholesterol should not include fatty acids that pose the greatest risk for increasing LDL or bad cholesterol. Total caloric intake from fats should not exceed 30% of daily calories, with only 8% allocated to saturated fatty acids. When preparing food, avoid unsaturated fatty acids found in pork fat, lard, butter, as well as palm and coconut oils. Additionally, try to prepare food in a healthier manner without using fatty mayonnaise, sweet ketchup, ajvar, or salad dressings. Cholesterol is most prevalent in animal-based foods, with meat and processed meat products such as various types of sausages, pâtés, hot dogs, ham, bacon, and cracklings being the main contributors. Other processed foods often contain hidden fats that can increase bad cholesterol levels. The highest percentage of cholesterol is found in red meats, with pork being particularly notable, as well as in organ meats such as kidneys, liver, and brain. When preparing meat, remove all visible fat, including the skin from poultry. Since eggs are also high in cholesterol, it is recommended to consume no more than two to four eggs per week. If you frequently visit bakeries, you now have a good reason to stop. Bakery products often contain large amounts of hidden fats. Completely eliminate various types of pastries, croissants, fried, and puff pastry from your diet. Additionally, the consumption of white bread and pasta made from white flour, as well as all foods classified as junk food, is not recommended. Saturated fatty acids also include full-fat cow’s milk and cheeses with 4% or more milk fat, cream, clotted cream, and dairy ice cream. If you have previously enjoyed fatty foods, try eliminating them from your diet as they may have been the main trigger for elevated cholesterol levels. Although fish is generally healthy, some types are not suitable for a cholesterol-lowering diet. Avoid fish cooked in deep oil, octopus, squid, shellfish, shrimp, as well as caviar and roe. When preparing vegetables, avoid those that are fried or drenched in fats, which belong to the group of unsaturated fatty acids. Also, eliminate various salad dressings that often contain cream and eggs. From fresh fruit, avoid those with high sugar content, such as figs, bananas, melons, grapes, and watermelon. Fruit compotes sweetened with sugar and dried fruit are also not recommended. When preparing food such as pasta or mashed potatoes, avoid adding oils and butter, and remove all visible fat from the meat beforehand. Additionally, consume meat broths only after they have been refrigerated and the accumulated fat on the surface has been removed. And finally, it’s important to limit the consumption of desserts and various beverages that are often loaded with sugar. Besides containing empty calories and sugar, these can negatively impact cholesterol levels. Eliminate from your diet all high-calorie cakes, pastries, and cookies with high fat content, as well as honey and chocolate. Also, avoid all sugary juices and alcoholic beverages.

Recommended Diet for Elevated Cholesterol

For elevated cholesterol, your diet should focus on fresh fruits and vegetables rich in antioxidants. Antioxidants can help prevent the oxidation of LDL cholesterol and reduce the buildup of plaque in the blood vessels. In addition to antioxidants, a diet rich in soluble fibers helps reduce cholesterol and can also aid with digestive issues. Regular intake of dietary fibers can reduce cholesterol by up to 4%, and a study conducted in the U.S. suggests that a daily intake of 30 grams of fiber may help lower cholesterol by up to 12%. Given this, it is recommended to consume foods high in fiber, such as fruits and vegetables, nuts, and grains like barley, rye, and oats, as well as flaxseeds. Consume as much cooked, steamed, and non-fatty vegetables as possible, or raw or lightly sautéed vegetables with a small amount of oil. Besides vegetables, almost all fresh fruits are allowed, including apples, pears, plums, cherries, sour cherries, peaches, apricots, lemons, kiwis, oranges, and grapefruits. Berries and nuts are also permitted. It is recommended to prepare food using plant-based oils, with olive oil being the most favored. Other oils that are acceptable (though not in large amounts) include sunflower oil, canola oil, and pumpkin seed oil, as well as margarines free from saturated fatty acids. Protein intake should make up 15% of your daily diet and caloric intake. Allowed proteins include white meat, rabbit meat, lean meat, and white fish. Additionally, soy-based proteins are also beneficial. Research indicates that individuals with cholesterol levels exceeding 6.20 mmol/L can lower their cholesterol by consuming 30 grams of soy protein daily. You can substitute proteins with white or blue fish, with a preference for sea fish cooked or grilled. Allowed meats include turkey and chicken without skin, and exclusively cooked or lean beef, veal, and ham. You don’t need to avoid soups made from meat, but they should be clear soups from lean meats and vegetables or fish soups. You can season your dishes with herbs, vinegar, and mustard, and salt and pepper are also allowed. Grains are not prohibited, but you can occasionally consume those made from whole grains—whole grain cereals and all products that include them (pasta, flour, flakes), as well as oatmeal and rye bread, spelt bread, and buckwheat bread. If you use milk, choose skim milk with 1% milk fat, fat-free raw and low-fat yogurts, kefirs, and creams. Avoid cooking creams which are usually full of fats; if you need to use them for sauces, opt for plant-based creams made from oats, rice, or soy. If you’ve enjoyed desserts in the past and find it hard to give them up, now is the right time to try healthier dessert alternatives that are equally delicious. Sweeten cakes with artificial sweeteners or choose raw cakes (no-bake cakes) without added sugar, flour, or eggs, and prepared without heat processing. Although there are no clear research results regarding the harm of coffee and caffeine-based drinks, it is recommended to limit them to a maximum of two to three cups per day and to drink them without added sugar. Other allowable beverages include fruit juices without added sugars, teas, and mineral water.

Top 5 Foods for Lowering Cholesterol

There are certain foods that should be included daily in your diet if you have high cholesterol. Here are the top 5 foods that are most effective in lowering cholesterol:

Red Rice

Red rice is a popular food that has been used for over 1,000 years in Asia. Its use was first recorded in China about 1,000 years ago when it was used for digestive issues and to improve circulation. Recently, following various studies, it has gained popularity as a natural remedy for lowering cholesterol. The difference between white and red rice goes beyond color. Red rice is produced by fermenting white rice with the yeast Monascus purpureus. This process changes both its color and properties. What makes red rice particularly attractive is its content of monacolin K, which has been proven to reduce cholesterol levels. Red rice extract is now available in capsule form, making it easier to use and achieve even better results. Before purchasing, check if the capsules contain the daily dosage of 10 mg of monacolin K. Dr. Alenka Brozina also recommends red rice extract for elevated cholesterol levels.

Legumes

In addition to being rich in fiber, legumes are recommended for high cholesterol due to their lecithin content. Lecithin is naturally present in the liver and helps prevent the accumulation of cholesterol in the blood vessels. In the journal Nutrition, Metabolism and Cardiovascular Diseases, a study was published showing that consuming 80 to 140 grams of legumes over a period of three weeks can contribute to a reduction in cholesterol by approximately 11.8 mg/dl.

Soy

Soy and all soy products, such as soy milk and tofu, are beneficial for high cholesterol due to their lecithin content. They are believed to reduce cholesterol by up to 6%, which is supported by the FDA (Food and Drug Administration) that recommends daily consumption of soy or its products. The daily recommendation includes 300 grams of tofu or two cups of soy milk.

Fish

One of the best foods for lowering cholesterol is fish, especially salmon and fatty fish. Since they contain high levels of omega-3 fatty acids, they have anti-inflammatory effects on blood vessels, which helps to reduce LDL or harmful cholesterol.

Vegetables

Because they are high in fiber, vegetables should form the basis of your diet for high cholesterol and should be included in almost every meal. In addition to being rich in fiber, they contain substances that help neutralize free radicals, thereby preventing the formation of LDL cholesterol. You no longer need to wonder what to eat to lower cholesterol. With our guidelines, your cholesterol levels will soon be back in balance. However, in addition to a tailored diet for high cholesterol, it is important to pay attention to achieving an ideal body weight. If you are overweight, incorporate moderate physical activity into your daily routine, which will help reduce cholesterol.
Although high cholesterol is not always linked to excessive body weight, it is generally true that overweight individuals are more likely to suffer from high cholesterol. Gradually introduce physical activity, limit it to half an hour, and be sure to consult with your doctor.
Additionally, a well-balanced vegan or vegetarian diet can help reduce cholesterol. Some studies suggest that these dietary approaches can have an effect on cholesterol levels comparable to that of medication.

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