Reduce Cholesterol, Naturally:
Effective Strategies, Foods to Enjoy, Foods to Avoid, and Supplements.
High cholesterol is a common health concern that can increase the risk of heart disease and stroke. Fortunately, there are several natural ways to manage and reduce cholesterol levels. This blog post explores lifestyle changes, foods to enjoy and avoid, and supplements that can help you maintain healthy cholesterol levels.
Before we get into it, I want to dispel a common misunderstanding. Our body creates all the cholesterol it needs. We do not need to obtain it from food sources. and yes, the cholesterol you eat DOES impact your health. If we are eating foods with cholesterol, we should limit the cholesterol to 300 mg a day if you don’t have any risk factors like high cholesterol, heart disease, obesity, diabetes or a history of heart disease in your family. If you do have any of these risk factors, your upper limit of dietary cholesterol is around 150 mg. So how much cholesterol should you be consuming? The answer is none, but if you are going to eat foods with cholesterol, then you need to be aware of how much cholesterol is in these foods.
Here is a quick cheat sheet of foods commonly eaten and their cholesterol content:
1 egg yolk = 187 grams
4 oz of chicken breast contains about = 97 grams
4 oz of 70% lean ground beef contains about = 89 grams
4 oz salmon 63 grams
2 oz cheese (about a thumb size) = 60 grams
All animal based foods contain cholesterol - plants on the other hand, contain ZERO cholesterol.
Always consult with your healthcare provider before starting any new supplement to ensure it’s appropriate for your individual health needs.
Eat Well to Live Well
1. Adopt a Heart-Healthy Diet
a. Eat More Fibre: Soluble fibre, found in foods like oats, beans, lentils, fruits, and vegetables, can help reduce the absorption of cholesterol into your bloodstream. Aim for at least 30 grams of fibre daily.
b. Choose Healthy Fats: Replace saturated and trans fats (like cheese, cream, butter and ghee) with healthier fats such as monounsaturated and polyunsaturated fats. Olive oil, avocados, and nuts are excellent sources of healthy fats.
c. Increase Omega-3 Fatty Acids: Omega-3s, found in fatty fish like mackerel, and sardines as well as plant based sources like walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and algae which can help lower triglycerides and improve heart health. If you’re not a fan of any of the above, consider an omega-3 supplement. Plant based sources of omegas have the added benefit of fibre.
d. Limit Dietary Cholesterol: Reduce your intake of high-cholesterol foods like meat(red and white meat contain similar amounts of cholesterol but red meat typically contains more saturated fat), shellfish, full-fat dairy products, and egg yolks. Aim for a maximum of one 4 oz serving of meat or fish daily and limit dairy to 1 serving daily. Egg yolks should not be eaten whole if you are focusing on reducing your intake of cholesterol - egg whites contain no cholesterol.. If you are consuming a plant based diet, no plant foods contain cholesterol.
Maintain or Adopt a Healthy Lifestyle
2. Maintain a Healthy Weight
Losing excess weight can help lower your LDL (harmful) cholesterol and increase HDL (healthy) cholesterol. Even a modest weight loss of 5-10% of your body weight can have significant benefits.
3. Exercise Regularly
Regular physical activity can help raise HDL cholesterol and lower LDL cholesterol and triglycerides. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Exercise can also affect eating behaviours and lead to weight loss which may positively affect your cholesterol levels. Find out what THE BEST EXERCISE FOR CHOLESTEROL IS HERE.
4. Quit Smoking
Quitting smoking can improve your HDL cholesterol level, lower blood pressure, and reduce the risk of heart disease. The benefits of quitting begin almost immediately and increase over time.
5. Limit Alcohol Intake
The new Canadian Guidelines for alcohol intake is 2 drinks per week. Excessive drinking can lead to serious health problems, including high blood pressure and high triglycerides.
Foods to Enjoy
a. Fruits and Vegetables: Rich in vitamins, minerals, and fiber, fruits and vegetables should form a significant part of your diet. Apples, oranges, berries, leafy greens, and cruciferous vegetables like broccoli, cabbage and cauliflower are excellent choices.
b. Whole Grains: Oats, barley, quinoa, corn, brown rice, and whole-wheat products are great for providing fibre and other nutrients that help lower cholesterol. Try some overnight oats for breakfast, a brown rice buddha bowl for lunch and polenta for dinner.
c. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are high in healthy fats and fibre, making them excellent for heart health. Just remember to limit yourself to 2 oz a day if you’re trying to lose weight as nuts and seeds are higher in calories per gram.
d. Legumes: Beans, lentils, soy and chickpeas are high in soluble fibre and protein, making them a good meat substitute. Try an edamame bean stir fry or a lentil soup - Check out my favourite Lemon Lentil Soup Here.
e. Health Fats: Walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and algae are rich in omega-3 fatty acids, which help reduce triglycerides and improve heart health. If you eat fish, salmon, mackerel, sardines and good options but do not exceed 2 servings of fish weekly.
f. Healthy Oils: Olive oil, avocado oil, and canola oil are good sources of monounsaturated and polyunsaturated fats. Remember, oil is very high in calories, so be mindful of this when using it. Typically, I suggest limiting oil to 1-2 tbsp daily.
“Your genes set the stage for cholesterol levels, but it’s your diet and daily habits that dictate the outcome. Prioritizing nutritious foods and active living can make all the difference.”
Foods to Avoid
a. Trans Fats: Found in many processed foods, baked goods, and margarine, trans fats are harmful and can significantly raise LDL cholesterol while lowering HDL cholesterol.
b. Saturated Fats: High amounts of saturated fats are found in red meat, full-fat dairy products, butter, and processed meats like sausages and bacon. These can raise your LDL cholesterol levels.
c. Fried Foods: Deep-fried foods, such as French fries, fried chicken, and doughnuts, are often cooked in unhealthy oils that can increase cholesterol levels.
d. Refined Grains and Sugars: White bread, pastries, sugary cereals, and other processed foods can lead to weight gain and increased cholesterol levels.
e. High-Cholesterol Foods: While dietary cholesterol doesn't affect everyone’s blood cholesterol levels, it's still wise to limit foods like organ meats, shellfish, and egg yolks if you have high cholesterol.
f. Processed Snacks: Chips, crackers, and other snack foods often contain unhealthy fats and sugars that can negatively impact cholesterol levels.
Supplements to Consider with your doctor
a. Plant Sterols and Stanols: These naturally occurring substances in plants help block the absorption of cholesterol in the intestines. They are available as supplements and are also added to some margarines and juices.
b. Coenzyme Q10: This antioxidant is naturally produced by the body and can help reduce muscle pain sometimes associated with cholesterol-lowering medications. It may also have a modest effect on lowering cholesterol levels.
c. Alma Powder: Also known as Indian gooseberry, is rich in antioxidants and is anti-inflammatory. Amla has been shown to lower cholesterol levels. As with all supplements, use them with caution and consult your healthcare provider, as it can have side effects similar to prescription statins.
d. Red Yeast Rice: This traditional Chinese remedy contains naturally occurring statins, which can help lower cholesterol levels. However, use it with caution and consult your healthcare provider, as it can have side effects similar to prescription statins. This particular supplement contains both red yeast rice and plant sterols.
e. Garlic Supplements: Some studies suggest that garlic can help lower cholesterol levels. While the effect is modest, garlic supplements can be a beneficial addition to a heart-healthy lifestyle.
Final Thoughts
Managing cholesterol naturally requires a holistic approach that includes a balanced diet, regular exercise, maintaining a healthy weight, and avoiding smoking and excessive alcohol consumption. Supplements can also play a supportive role, but they should complement—not replace—these lifestyle changes. Always consult with your healthcare provider before starting any new supplement to ensure it’s appropriate for your individual health needs.
By making these changes, you can take control of your cholesterol levels and improve your overall heart health naturally.
I appreciate your feedback and testimonies
Please share your stories, ask questions and request resources using the link above.