You’re probably aware that being overweight is a risk factor for heart disease. But what about high cholesterol? You might think it is only a risk factor if your LDL (low-density lipoprotein) levels are elevated. In fact, high blood cholesterol is a risk factor for both men and women regardless of weight.
Moreover, studies have shown that higher blood cholesterol levels can be lowered by as much as 50% with the right diet and other lifestyle changes. Here we’ll discuss the most effective diet for lowering your blood cholesterol level. In addition to discussing the role of high-fat foods in reducing your LDL particle number, we’ll also explain how saturated fat, dietary cholesterol, and dietary fiber can help you achieve this goal.
Here is the diet for cholesterol reduction.


What is High Blood Cholesterol?

High blood cholesterol is characterized by high levels of LDL cholesterol in the blood, which is often referred to as “atherosclerotic” cholesterol. LDL cholesterol is the “yucky” kind that sticks to the blood vessel walls and can cause blood clots. This type of cholesterol is increased in those who are obese, have diabetes, or have metabolic syndrome, or are on certain medications. A healthy level of LDL cholesterol is about 100 mg/dL. Anything over 200 mg/dL is considered “high” and is a risk factor for heart disease. Medications can reduce levels as low as 100 mg/dL in certain people, but they won’t reverse the damage that has been done.



What are the Risk Factors for Heart Disease and High Blood Cholesterol?

- Excessive Body Weight - Obese and overweight individuals are at increased risk of developing heart disease and are more likely to be obese and have high blood cholesterol. - High Blood Pressure - High blood pressure contributes to the build-up of plaque in the arteries, which increases the risk of heart attack and stroke. - Type 2 Diabetes - People with type 2 diabetes are more likely to have high blood cholesterol than those with normal blood sugar. - High LDL cholesterol - LDL cholesterol is the “bad” kind that causes plaque buildup in the arteries.



Diet Tips to Reduce your Blood Cholesterol Level

- Eat More Fiber - High-fiber foods like fruits, vegetables, and whole grains are excellent for lowering your cholesterol. It’s important to consume a diet high in fiber as it slows down the rate of digestion so that you feel fuller longer and don’t eat as much. - Focus on Healthy Fats - Healthy fats are essential for the body and are important for hormone balance, skin health, and immunity. They aren’t only used for energy; they are also used to make hormones. - Limit Saturated Fats - Saturated fats found in butter, ghee, cream, coconut oil, red meat, full-fat dairy products, and many processed foods are directly linked to heart disease and high cholesterol.
They should be limited. - Limit Carbohydrates - Another major risk factor for heart disease is consuming a high amount of refined carbohydrates like white bread, pastries, and sugary drinks. This can quickly raise your blood sugar and contribute to insulin resistance, which is linked to increased levels of cholesterol. - Maintain a Healthy Body Weight - Excess body fat is linked to high cholesterol and is a major risk factor for heart disease. Heart disease is much more common in those who are obese or overweight.
Consider Having a Blood Test - If you have any concerns about your cholesterol level, consider having a blood test performed at a doctor’s office. Many patients are concerned about their cholesterol levels yet are unaware of the significant risk factors for heart disease. A cholesterol test can provide valuable information and help you better manage your risk factors.



Which Foods Contain LDL-Choking Fat and which have protective nutrients?

- Healthy Fats - Healthy fats are crucial for your health and diet. The primary dietary fats are monounsaturated fats such as olive oil, almonds, and avocados, and polyunsaturated fats found in sunflower seeds, sesame seeds, and salmon. - Plant Proteins - Plant proteins are found in legumes, nuts, seeds, and vegetables. They help to reduce blood cholesterol levels, prevent heart disease, and aid in weight loss. - Fiber - Fiber is a key part of every diet and is important for maintaining a healthy blood cholesterol level. - Vitamin C - Vitamin C has been shown to reduce LDL cholesterol and make it more available for use by the body. - Beta-Carotene - Beta-carotene is an antioxidant that has been shown to reduce LDL cholesterol levels.


Summary

High blood cholesterol is a significant risk factor for heart disease. The diet that’s best at lowering your LDL cholesterol is one that is high in healthy fats and fiber, has a low amount of saturated fats, and a high amount of plant-based protein. The best diet for you will depend on your personal preferences and health goals. But, the strategy outlined below can help you lower your risk for heart disease and high cholesterol. Now that you know all about the diet that fights high cholesterol, you’ll be ready to start making healthy changes to your diet. Good luck!