I was recently on Quora, and a variation of the same question kept appearing in my feed: “What foods can I eat to lower cholesterol?” Since I love solving problems and believe in the healing power of food, I decided to research and write about foods that can naturally lower cholesterol levels.

Whether you’re familiar with cholesterol’s impact on the body or just have a vague idea, this article will guide you on how to use food alongside any medication recommended by your physician to lower blood cholesterol. You’ll also gain a basic understanding of cholesterol and how to manage levels for better health.

What Is Cholesterol And Why Should We Lower It?

According to the dictionary, cholesterol is “a compound of the sterol type found in most body tissues. Cholesterol and its derivatives are important constituents of cell membranes and precursors of other steroid compounds.” But what exactly is a sterol? A sterol is a type of lipid or fat produced by all animal cells, including our own.

In essence, cholesterol is a type of fat our bodies produce naturally. It’s essential for creating cell membranes, tissues, and other steroidal compounds necessary for survival. We make two types of cholesterol, both transported in our blood:

• HDL (High-Density Lipoprotein): Known as the “good” cholesterol.
• LDL (Low-Density Lipoprotein): Referred to as the “bad” cholesterol.

According to the CDC, HDL makes up most of our body’s cholesterol. However, high levels of HDL can raise the risk of heart attacks and strokes. In contrast, LDL absorbs cholesterol and carries it to the liver, where it’s expelled from the body. Having high levels of HDL cholesterol can lower your risk of heart attacks and strokes.

Some people are predisposed to high LDL cholesterol, which can build up on blood vessel walls and form “plaque.” Over time, plaque narrows blood vessels, restricting blood flow to the heart and other organs. This can lead to heart attacks or strokes. Cholesterol is vital, but maintaining healthy levels of both HDL and LDL cholesterol is crucial.

Can Some Foods Help Raise Cholesterol?

Since our bodies naturally produce cholesterol, can certain foods increase cholesterol levels? The answer is both yes and no.

Foods high in saturated fats and trans fats can raise cholesterol and lead to associated diseases. However, research shows dietary cholesterol doesn’t significantly impact cholesterol levels for most people. Our bodies adjust by producing less natural cholesterol when we consume more dietary cholesterol. This doesn’t mean we should eat any high-cholesterol food indiscriminately. Some are beneficial, while others are harmful.

Healthy High-Cholesterol Foods

Some high-cholesterol foods can benefit our health, such as:

• Eggs: Can increase heart-protective HDL levels.
• Cheese: Rich in protein, calcium, and vitamins.
• Shellfish: Contains compounds that help lower LDL cholesterol.
• Grass-Fed Meats and Organs: Source of omega-3 fatty acids, protein, iron, and antioxidants.
• Sardines: Packed with iron, selenium, phosphorus, zinc, and magnesium.
• Full-Fat Yogurt: Provides protein, calcium, and B vitamins, and promotes healthy gut bacteria.

Unhealthy High-Cholesterol Foods to Avoid

Certain high-cholesterol foods should be consumed sparingly:

• Deep-Fried Foods: High in trans fats, which cause obesity, diabetes, and heart disease.
• Fast/Processed Foods: Loaded with saturated fat, cholesterol, and sodium.
• Processed Meats: Bacon, hot dogs, and sausages increase the risk of heart disease and cancer.
• Sugary Desserts: Contribute to obesity, diabetes, and heart disease.

It’s best to choose healthier high-cholesterol foods, as they have a neutral or positive effect on blood cholesterol levels. Avoid foods that can elevate LDL cholesterol and harm your health.

Which Foods Help Lower Cholesterol?

To combat high LDL cholesterol and boost HDL, incorporate these foods into your diet:

• High-Fiber Foods: Oatmeal and beans help reduce LDL cholesterol.
• Unsaturated Fats: Found in avocados, olive oil, and nuts, they lower LDL and increase HDL.
• Omega-3 Fatty Acids: Found in wild-caught salmon, reduce LDL and raise HDL levels.
• Fruits and Vegetables: Lower LDL cholesterol and protect against heart disease.

Eating a diet rich in these foods shows the value of the classic advice to consume plenty of vegetables and lean proteins.

What About Supplements?

While a balanced diet can work wonders, sometimes it’s not enough. Supplements or medications may be necessary. Some effective cholesterol-lowering supplements include:

• Fish oil pills
• Artichoke extract
• Barley
• Psyllium
• Ground flaxseed
• Green tea extract
• Oat bran
• Soy protein

When diet and supplements fail to lower LDL cholesterol significantly, doctors may prescribe statins. These drugs decrease blood lipids, lower LDL, and help the body produce HDL cholesterol. However, as with any medication, consult your doctor to understand the risks and benefits.

Final Thoughts On Lowering Cholesterol

I hope this article clarifies cholesterol’s role and how to maintain optimal levels. Here’s a quick summary:

1. Eat high-fiber foods, omega-3s, and healthy fats.
2. Avoid processed foods, sugars, and saturated fats.
3. Exercise regularly, focusing on high-intensity aerobic activities.
4. Lose weight to lower LDL and boost HDL.
5. Quit smoking to improve blood vessel health.
6. Limit alcohol to avoid raising cholesterol and triglycerides.
7. Consider supplements or medication as advised by your physician.

By following these tips, you can improve your cardiovascular health and maintain balanced cholesterol levels.