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The cholesterol-lowering diet should be low in fats, especially saturated and trans fats, and sugars, in order to improve blood circulation and reduce the risk of accumulating fat in the blood, avoiding cardiovascular diseases, such as heart attack or Stroke.
In addition, it is important to increase the consumption of fruits, vegetables and whole foods, which, due to their rich fiber content, help to control blood cholesterol levels by decreasing their absorption at the intestinal level.
It is important that the diet is accompanied by the performance of some type of physical activity, at least 3 times a week for 1 hour. This is because exercise favors weight loss and increased muscle mass, which has the consequence of lowering cholesterol levels and improving heart health.
Foods allowed in the diet
Foods that should be included in the diet to lower cholesterol are:
- Foods rich in fiber, giving preference to the consumption of oats, brown bread, brown rice, wholegrain noodles and wholegrain flours such as carob, almond and buckwheat flour, for example;
- Fruits and vegetables, preferably raw and with peel to increase the amount of fiber, should be consumed 3 to 5 servings of these foods per day;
- Increase the consumption of legumes, such as beans, chickpeas, lentils and soy, and should consume twice a week;
- Dried fruits such as walnuts, almonds, Brazil nuts and peanuts, since besides providing fiber to the body, they are also rich in monounsaturated and polyunsaturated fats, which favor the increase of good cholesterol, HDL. It is important that small amounts are consumed daily, as their caloric intake is high;
- Skimmed milk and dairy products, giving preference to low-fat white cheeses and unsweetened natural yogurt;
- White meats like chicken, fish and turkey.
In addition, food should be prepared cooked or steamed, avoiding fried foods, stews, ready-made spices and sauces. To add flavor to foods, it is possible to use natural spices such as rosemary, oregano, coriander or parsley.
It is also important to drink about 2.5 L of water a day and have 3 main meals and 2 snacks, as it is also possible to control weight. See your ideal weight.
There are also some foods that can be included in the diet to regulate blood cholesterol levels due to their properties. These foods are:
Foods | properties | How to consume |
Tomato, guava, watermelon, grapefruit and carrot | These foods contain lycopene, which is a substance with antioxidant properties that helps to lower bad cholesterol, LDL, in the blood and increase good cholesterol, HDL. | They can be used to prepare salads, natural sauces, juices or vitamins. |
Red wine | This drink contains resveratrol and other compounds that act as antioxidants and prevent fat molecules from being deposited on the artery wall, thus favoring blood circulation. | Only 1 to 2 glasses of wine should be consumed at lunch or dinner. |
Salmon, hake, tuna, nuts and chia seeds | They are rich in omega 3 with anti-inflammatory properties, besides helping to prevent the appearance of clots that can clog the arteries and lead to a heart attack, in addition to preventing the formation of fatty plaques in the arteries. | These foods should be included in the diet in a varied way, and should be consumed at least 3 to 4 times a week. |
Purple Grapes | This fruit is rich in resveratrol, tannins and flavonoids, which are compounds that exert a powerful antioxidant effect, helping to relax blood vessels and lower cholesterol. | They can be used in juices or consumed as a dessert. |
Garlic / black garlic | It contains a substance called allicin, which fights bad cholesterol (LDL) levels, helps to reduce blood pressure and prevents the formation of thrombi, thus decreasing the risk of heart attacks. | It can be used to season food. |
Olive oil | Prevents oxidation of cholesterol, has anti-inflammatory properties and lowers blood pressure. | At least 1 tablespoon of olive oil should be added per day, which can be added to salads or to food when ready, since when heated, olive oil can lose its properties. |
Lemon | Contains antioxidants that prevent the oxidation of good cholesterol, HDL. | Lemon juice can be added to salads or mixed with other juices or teas. |
Oats | It is rich in beta-glucans, a type of soluble fiber that helps lower cholesterol levels. | It can be added in juices or vitamins or used in the preparation of cakes and cookies. It is also possible to consume 1 cup of oats for breakfast or to use oat milk instead of cow's milk. |
Artichoke | It is a plant rich in fiber and luteolin, an antioxidant that prevents the increase of cholesterol and favors the increase of good cholesterol (HDL). | This plant can be cooked and accompany meals, and can also be consumed in the form of a supplement or tea. |
Cinnamon and turmeric | These condiments are rich in antioxidants and fibers that help to improve blood circulation and favor the reduction of cholesterol. | These aromatic spices can be used in food preparation. |
There are also some teas that can be included in natural cholesterol-lowering options, such as artichoke tea or dandelion tea. Check out how to prepare these and other teas for cholesterol.
See more details about the cholesterol-lowering diet in the following video:
Foods to Avoid
Some foods that favor the increase of bad cholesterol (LDL) because they are rich in saturated fats, trans and / or sugars are:
- Animal viscera, such as liver, kidneys and heart;
- Sausages, chorizo, bacon, salami and ham;
- Red meats high in fat;
- Whole milk, yogurt with sugar, butter and margarine;
- Yellow cheeses and cream cheese;
- Sauces type ketchupmayonnaise, aioli, barbecue, among others.
- Oils and fried foods in general;
- Processed or frozen foods and fast food;
- Alcoholic beverages.
In addition, foods rich in sugar such as cakes, cookies and chocolates should also not be consumed, this is because the excess sugar is accumulated in the form of fat and favors the production of cholesterol in the liver.
Cholesterol-lowering diet menu
The following table shows an example of a 3-day menu that shows how foods that help lower cholesterol can be used:
Meals | Day 1 | Day 2 | Day 3 |
Breakfast | 1 cup of oat milk + 1 slice of toasted brown bread with peanut butter | 1 cup of unsweetened coffee accompanied by 1 slice of whole grain bread with 2 tablespoons of ricotta cheese + 2 cups of red grapes | 1 cup of rolled oats with 1 teaspoon of cinnamon + 1/2 cup of cut fruit + 1 cup of unsweetened orange juice |
Morning snack | 1 glass of unsweetened natural grape juice with 1 tablespoon of oats + 30 g of nuts | 1 medium banana cut into slices with 1 tablespoon of oats | 1 unsweetened plain yogurt + 1/2 cup sliced fruit + 1 teaspoon chia seeds |
Lunch dinner | Mashed potatoes with grilled salmon + 1/2 cup of broccoli and cooked carrot salad seasoned with 1 teaspoon of olive oil + 1 apple | Whole-grain pasta with turkey breast cut into cubes and prepared with natural tomato sauce and oregano + steamed spinach salad seasoned with 1 teaspoon of olive oil + 1 pear | Sautéed asparagus with grilled chicken + salad with lettuce, carrot tomato + 1 teaspoon of olive oil + 1 cup of red grapes. |
Afternoon snack | 1 unsweetened plain yogurt with pieces of fruit + 1 tablespoon of chia seeds
| 1 cup diced watermelon | 1 vitamin (200 mL) of avocado with natural yogurt + 1 teaspoon of flaxseed, accompanied by 30 g of almonds. |
Evening snack | 1 cup unsweetened artichoke tea | 1 cup unsweetened dandelion tea | 1 cup unsweetened turmeric tea |
The amounts included in the menu vary according to age, gender, physical activity and whether the person has any other associated disease or not. Therefore, the ideal is to consult a nutritionist so that a complete assessment can be carried out and a nutritional plan tailored to your needs is drawn up.
Does the egg raise cholesterol?
Egg yolks are rich in cholesterol, however some studies have shown that cholesterol found naturally in foods has a low risk of causing damage, unlike cholesterol found in processed foods.
The American Heart Association recommends that a healthy person can consume 1 to 2 units of egg per day, and in the case of people with diabetes or heart disease, the ideal is to consume 1 unit per day. For this reason, it is possible to include the egg in the diet to lower cholesterol, as long as its consumption is not in excess. Check out the health benefits of the egg.
How to know if cholesterol is good
To find out if cholesterol is within the levels considered adequate and does not represent a health risk, it is important to measure the total cholesterol and blood fractions such as LDL, HDL and triglycerides in the blood, which should be indicated by the doctor. If you have recently had a blood test, put your result on the calculator below and see if your cholesterol is good:
Vldl / Triglycerides calculated according to the Friedewald formula
Cholesterol testing can be done either fasting for up to 12 hours or without fasting, however it is important to follow the doctor's recommendation, especially if another test has been indicated. See more about the cholesterol calculator.