Over 102 million Americans have high cholesterol, and 35 million have dangerously high levels. This should be a matter of concern. Elevated cholesterol levels are suspected to contribute to Coronary Heart Disease and High Blood Pressure (Hypertension). High cholesterol can be caused by the foods we eat, but are there also foods that can help lower cholesterol?
Cholesterol is not a disease in itself. It’s a waxy substance resembling fat that is both produced by the body and taken in through the food we eat. It’s a vital substance used to manufacture hormones, Vitamin D, and bile. You cannot function normally without it.
There are actually two types of cholesterol. The first type, High-Density Lipoproteins (HDL), absorbs excess amounts of the other type of cholesterol and moves it to the liver, where it’s filtered from the body. The other type, Low-Density Lipoproteins (LDL), makes up the majority of cholesterol in the body. This type is used to manufacture Vitamin D, hormones, and bile. The problem arises when there’s too much LDL cholesterol, much of which goes unused and builds up as plaque in blood vessels. These fatty deposits can obstruct blood flow, raise blood pressure, and make the heart work harder to pump blood.
Elevated cholesterol levels can be caused by various factors, such as a high-fat diet, high-cholesterol foods, sedentary lifestyles, obesity, and genetic predisposition.
To achieve balance, the goal is to raise HDL levels and lower LDL levels. Statin drugs like Lipitor can reduce cholesterol, but they come with side effects. Fortunately, cholesterol levels can often be controlled effectively through diet and exercise. There are also herbs that work as well as, or better than, prescription drugs and are much less expensive.
Some of the herbs that can help lower cholesterol include Red Rice Yeast, Hawthorne Berry, Alfalfa, Turmeric, and Goldenseal. These herbs contain naturally occurring statins that interfere with LDL cholesterol synthesis, promote circulation, and reduce plaque buildup on artery walls. Most herbs work better when taken with CoQ-10 supplements.
To lower cholesterol through diet, the first step is to cut back on high-cholesterol foods. The major culprits here are margarines containing trans fats, which lower HDL levels and raise LDL levels. These fats are also found in cookies, crackers, and other snacks. The next thing to reduce is your intake of saturated fats, which are present in red meat, pork, and, to a lesser extent, chicken and fish, as well as some dairy products and cooking oils. Eggs are also particularly high in cholesterol—one egg contains about 213 mg of cholesterol. The good news is that it’s all in the yolk, so using egg whites only is an excellent way to reduce cholesterol intake. You can further reduce cholesterol by using soy or rice milk instead of cow’s milk.
In addition to reducing cholesterol-raising foods, there are many foods that can help lower LDL levels.
Here are a few foods to eat to lower cholesterol:
- Blueberries – One of the best foods you can eat to lower cholesterol. This is also true, to a slightly lesser extent, for all berries such as strawberries, raspberries, cranberries, blackberries, etc. They contain antioxidants called anthocyanins, which block LDL cholesterol formation and remove plaque from blood vessels. Many companies market the active ingredients from blueberries at a high price, but the best way is simply to eat more berries.
- Oatmeal, Oat Bran, and other High-Fiber Foods – These foods are rich in soluble fiber. Soluble fiber reduces LDL cholesterol by binding with it in the intestines, preventing it from entering the bloodstream. Soluble fiber is indigestible, so it passes through the body, taking excess LDL cholesterol with it. Soluble fiber also reduces the amount of LDL cholesterol produced by the liver, causing the body to use what it already has. Oatmeal is inexpensive, delicious, and has few, if any, side effects.
- Fish – A delicious way to reduce cholesterol. Fatty fish like salmon, tuna, mackerel, carp, sardines, and herring contain Omega-3 Fatty Acids, which inhibit the liver’s ability to produce triglycerides and LDL cholesterol, forcing your body to use what it already has. Grilled, smoked, and poached salmon are excellent ways to reduce LDL. If you don’t like fish, you can take fish oil supplements, but be cautious. High Omega-3 levels can have side effects, especially if you’re diabetic. Never take more than 3 mg daily without a doctor’s supervision. It’s unlikely that anyone could eat enough fish to reach dangerously high Omega-3 levels, so eating fish is the best way. You’ll also gain additional nutritional benefits that supplements alone can’t provide.
- Olive Oil – One of my favorite kitchen condiments. Olive oil is rich in phytosterols and oleic acid, a monounsaturated fat. These substances block the absorption of LDL cholesterol from the digestive system. Plus, olive oil tastes fantastic. You can create a cholesterol-lowering meal by tossing lettuce, tomatoes, onions, fresh mushrooms, and thinly sliced turkey, then dressing it with a few tablespoons of garlic-infused olive oil. Superb!
- Fresh Vegetables – Lettuce, spinach, cauliflower, greens, broccoli, cabbage, cucumbers—all of these can help reduce cholesterol, and they’re delicious. You don’t have to go completely vegan, but reducing meat consumption and increasing the amount of fresh vegetables and fruits in your diet can significantly lower cholesterol. Raw vegetables work best since cooking can destroy some of the antioxidants. This makes salads an excellent choice.
- Fresh Fruits – Apples, pears, grapes, peaches, berries, melons, and other fruits contain natural cholesterol inhibitors. However, avoid canned or frozen fruits, as they often contain added sugars and other unnecessary ingredients. Eat them fresh, as nature intended.
Some people advocate the use of nuts to lower cholesterol levels, but I can’t fully recommend them for this purpose. While nuts do contain some phytosterols, they are also very high in fat and calories. To consume enough of the active sterols to lower cholesterol, you would need to eat enough nuts to gain weight, which could counter the benefits. If you’re very active and exercise regularly, this may not be a problem. However, if you were highly active, you probably wouldn’t have high cholesterol in the first place.
Combining a healthy diet with moderate exercise is the best way to control your cholesterol. You don’t need to run marathons or spend eight hours in the gym every day. Just a few minutes of light exercise, like jumping jacks, squat thrusts, or a relaxing bike ride or walk through the neighborhood a few times a week, is plenty. You’re not training for the Olympics; just aim to elevate your heart rate for about 15 minutes.
The other key to reducing high cholesterol is maintaining a healthy weight. You don’t need to go to extremes or achieve a model-thin figure, but reaching a healthy weight for your size and build is important. By selecting foods that help reduce cholesterol and incorporating regular, moderate exercise, you can significantly improve your health.
