What is cholesterol?
Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. Cholesterol is also found in foods from animal sources, such as egg yolks, meat, and cheese.
If you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This build-up of plaque is known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked.
What are HDL, LDL, and VLDL?
HDL, LDL, and VLDL are lipoproteins.
They are a combination of fat (lipid) and protein. The lipids need to be attached to the proteins so they can move through the blood. Different types of lipoproteins have different purposes:
- HDL stands for high-density lipoprotein. It is sometimes called “good” cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
- LDL stands for low-density lipoprotein. It is sometimes called “bad” cholesterol because a high LDL level leads to the build-up of plaque in your arteries.
- VLDL stands for very low-density lipoprotein. Some people also call VLDL a “bad” cholesterol because it too contributes to the build-up of plaque in your arteries. But VLDL and LDL are different; VLDL mainly carries triglycerides and LDL mainly carries cholesterol.
What causes high cholesterol?
The most common cause of high cholesterol is an unhealthy lifestyle. This can include:
- Unhealthy eating habits, such as eating lots of bad fats. One type, saturated fat, is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Another type, trans fat, is in some fried and processed foods. Eating these fats can raise your LDL (bad) cholesterol.
- Lack of physical activity, with lots of sitting and little exercise. This lowers your HDL (good) cholesterol.
- Smoking, which lowers HDL cholesterol, especially in women? It also raises your LDL cholesterol.
Genetics may also cause people to have high cholesterol. For example, familial hypercholesterolemia (FH) is an inherited form of high cholesterol. Other medical conditions and certain medicines may also cause high cholesterol.
What can raise my risk of high cholesterol?
If you have large deposits of plaque in your arteries, an area of plaque can rupture (break open). This can cause a blood clot to form on the surface of the plaque. If the clot becomes large enough, it can mostly or completely block blood flow in a coronary artery.
If the flow of oxygen-rich blood to your heart muscle is reduced or blocked, it can cause angina (chest pain) or a heart attack.
Plaque also can build up in other arteries in your body, including the arteries that bring oxygen-rich blood to your brain and limbs. This can lead to problems such as carotid artery disease, stroke, and peripheral arterial disease.
A variety of things can raise your risk for high cholesterol:
- Age. Your cholesterol levels tend to rise as you get older. Even though it is less common, younger people, including children and teens, can also have high cholesterol.
- Heredity. High blood cholesterol can run in families.
- Weight. Being overweight or having obesity raises your cholesterol level.
- Race. Certain races may have an increased risk of high cholesterol. For example, African Americans typically have higher HDL and LDL cholesterol levels than whites.
How to diagnose high cholesterol ?
There are usually no signs or symptoms that you have high cholesterol. There is a blood test to measure your cholesterol level. When and how often you should get this test depends on your age, risk factors, and family history. The general recommendations are:
For people who are age 19 or younger::
- The first test should be between ages 9 to 11
- Children should have the test again every 5 years
- Some children may have this test starting at age 2 if there is a family history of high blood cholesterol, heart attack, or stroke
For people who are age 20 or older::
- Younger adults should have the test every 5 years
- Men ages 45 to 65 and women ages 55 to 65 should have it every 1 to 2 years
8 Ways to lower my cholesterol?
A person’s diet plays a crucial role in how healthy their cholesterol levels are. Eating foods that keep cholesterol within a healthy range can help prevent health issues, including a heart attack or stroke. You can lower your cholesterol through heart-healthy lifestyle changes. And include a heart-healthy diet, weight management, and regular physical activity.
1. Focus on monounsaturated fats
Monounsaturated fats like those in olive oil, canola oil, tree nuts, and avocados reduce LDL (bad) cholesterol, increase HDL (good) cholesterol, and reduce the oxidation that contributes to clogged arteries.
2. Use polyunsaturated fats, especially omega-3s
All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.
Foods with “partially hydrogenated” oil in the ingredients contain trans fats and are harmful, even if the label claims the product has “0 grams of trans fat per serving.”
Soluble fiber nourishes healthy probiotic gut bacteria and helps removes LDL cholesterol from the body. Good sources include beans, peas, lentils, fruit, psyllium, and various whole grains, especially oats.
Any type of exercise may improve cholesterol levels and promote heart health. The longer and more intense the exercise, the greater the benefit.
Weight loss reduces total cholesterol, in part by decreasing the creation of new cholesterol in the liver. Weight loss also helps decrease LDL (bad) cholesterol and increase HDL (good) cholesterol.
Smoking has been shown to increase LDL, decrease HDL, and hinder the body’s ability to transport cholesterol back to the liver to be stored or broken down. Quitting smoking can help reverse these effects.
8. Consider plant sterols and stanols
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.
15 foods to lower your cholesterol.
Eggplant is high in dietary fiber: A 100-g portion contains 3 grams of fiber. As the American Heart Association (AHA) point out, fiber helps improve blood cholesterol levels. It also reduces the risk of developing:
- heart disease
- stroke
- obesity
- type 2 diabetes
Okra, or lady’s fingers, is a warm-season vegetable that people cultivate throughout the world.
Researchers have found that a gel in okra called mucilage can help lower cholesterol by binding to it during digestion. This helps cholesterol leave the body through stool.
A small study found that among 40 participants with mildly high cholesterol, eating two apples a day reduced both total and LDL cholesterol levels. It also lowered levels of triglycerides, a type of fat in the blood.
One apple can contain 3–7 g Trusted Source of dietary fiber, depending on its size. In addition, apples contain compounds called polyphenols, which may also have a positive impact Trusted Source on cholesterol levels.
Avocados are rich in heart-healthy nutrients. A study concluded that eating one avocado a day as part of a moderate fat, cholesterol-lowering diet can improve cardiovascular disease risk, specifically by lowering LDL cholesterol without lowering HDL cholesterol.
One cup, or 150 g, of avocado contains 14.7 g Trusted Source of monounsaturated fats, which can reduce Trusted Source LDL cholesterol levels and lower the risk of heart disease and strokes.
Omega-3 fats, such as eicosapentaenoic acid (EPA), are essential polyunsaturated fats found in fish such as salmon, mackerel, and sardines, with well-documented anti-inflammatory and heart health benefits.
EPA can help protect the blood vessels and heart from disease by lowering levels of triglycerides, a fat that enters the bloodstream after a meal. This is one of many ways that it may prevent atherosclerosis and reduce the risk of cardiovascular disease.
Other heart health benefits include preventing cholesterol crystals from forming in the arteries, reducing inflammation, and improving the way that HDL cholesterol works.
Oats significantly improved blood cholesterol levels over a period of 4 weeks in a small 2017 study Trusted Source. Participants with mildly elevated cholesterol levels ate 70 g of oats per day in the form of porridge. This provided them with 3 g of soluble fiber per day, the amount that is needed to lower cholesterol, according to research.
The team found that the participants’ LDL cholesterol levels fell by 11.6% in 28 days.
Other research Trusted Source confirms that the soluble fiber in oats lowers LDL cholesterol levels and can improve cardiovascular risk as part of a heart-healthy diet.
A person can add oats to their diet by eating porridge or oat-based cereal for breakfast.
Barley is a healthy grain that is rich in vitamins and minerals and high Trusted Source in fiber.
A study concluded that beta-glucan, a type of soluble dietary fiber found in barley, as well as oats, can help lower LDL cholesterol.
A 2020 study shed more light on how this happens. The team found that beta-glucan reduces LDL cholesterol by trapping bile acids and limiting how much cholesterol the body absorbs during digestion.
The body uses cholesterol to produce bile acids, replacing those that are trapped, which leads to an overall reduction in cholesterol levels.
The beta-glucan in barley also has a positive effect on the gut micro biome and blood glucose control, further benefiting heart health.
Nuts are a good source of unsaturated fats, which can help lower LDL cholesterol levels, especially when they replace saturated fats in the diet. Nuts are also rich in fiber, which helps keep the body from absorbing cholesterol and promotes its excretion.
All nuts are suitable for a heart-healthy, cholesterol-lowering diet, including:
- almonds
- walnuts
- pistachios
- pecans
- hazelnuts
- Brazil nuts
- cashews
Soybeans and soy products, such as tofu, soy milk, and soy yogurt, are suitable for a cholesterol-lowering diet.
Intake of 25 g of soy protein per day over 6 weeks lowered LDL cholesterol by a clinically significant 4.76 milligrams per decilitre.
Cocoa, which can be found in dark chocolate, contains flavonoids, a group of compounds in many fruits and vegetables. Their antioxidant and anti-inflammatory properties can benefit.
In a 2015 study Trusted Source, participants drank a beverage containing cocoa flavanol twice a day for a month. By the end of the trial, their LDL cholesterol levels and blood pressure had decreased, and their HDL cholesterol levels had increased.
However, eat dark chocolate products in moderation, as they can be high in saturated fats and sugar.
Lentils are rich in fiber, containing 3.3 g Trusted Source per 100-g portion. Fiber can prevent the body from absorbing cholesterol into the bloodstream.
People can use garlic in a wide range of dishes, and it has many health benefits.
Garlic can help regulate serum cholesterol levels. It can also help reduce blood pressure.
Antioxidants called catechins in certain teas, such as green tea, can be very beneficial to health.
Green tea consumption significantly improved cholesterol levels, reducing both total and LDL cholesterol levels without lowering HDL cholesterol levels. The researchers call for further studies to confirm their findings.
Extra virgin olive oil features regularly in the heart-healthy Mediterranean diet. One of its many uses is as cooking oil.
Substituting saturated fat, found in butter, with monounsaturated fat, found in extra virgin olive oil, might help Trusted Source reduce LDL levels.
Moreover, extra virgin olive oil has antioxidant and anti-inflammatory properties that can be very beneficial Trusted Source to cardiovascular and overall health.
Kale is an excellent source of fiber and many other nutrients. One cup of boiled kale contains 4.7 g Trusted Source of fiber.
Kale is also very rich in antioxidants, which are good for the heart and help reduce inflammation.
Cholesterol-lowering diet plan
Below are some ideas for meals that may help improve cholesterol levels:
Breakfast
- apple and peanut butter on whole grain toast
- cinnamon oats and low fat plain Greek yogurt
- oatmeal with blueberries and almonds
Lunch
- vegetables and hummus in whole grain pita
- Mediterranean vegetable stew with barley
- kale salad topped with edamame and avocado
Dinner
- poached salmon with asparagus and brown rice
- lentil stew with salsa verde
- whole wheat pasta with chicken and Brussels sprouts tossed in olive oil
Snacks
Try the following snacks in moderation as part of a cholesterol-lowering diet:
- fresh or frozen fruits
- raw vegetables dipped in hummus or guacamole
- whole grain pretzels or crackers
- roasted chickpeas or edamame
- rye crisps with tuna
- low fat or fat free yogurt
- a handful of pistachios or another nut
- apple slices with almond butter
- a granola bar made from oats, nuts, and dried fruit
Foods to avoid
The AHA Trusted Source recommend reducing the amount of saturated and trans fats in the diet to lower cholesterol and heart disease risk.
To reduce levels of “bad” cholesterol, limit the intake of the following foods, which contain high levels of saturated and trans fats:
- fatty meat, such as lamb
- lard and shortening
- butter and cream
- palm oil
- cakes and donuts
- pastries
- potato chips
- fried foods
- full fat dairy products