{"id":13566,"date":"2021-07-11T18:45:18","date_gmt":"2021-07-11T23:45:18","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=13566"},"modified":"2022-04-19T11:40:49","modified_gmt":"2022-04-19T16:40:49","slug":"improve-cholesterol","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/improve-cholesterol\/","title":{"rendered":"What you eat can help improve your cholesterol"},"content":{"rendered":"
\n

Find heart-healthy recipes today<\/p>\n

Get started<\/a><\/p>\n<\/div>\n

If your cholesterol numbers<\/a> are high and your health care provider recommends you work to improve them, you can choose from among many lifestyle changes<\/a> to turn that around. These include exercise, weight reduction and medication, to name a few.<\/p>\n

True to the maxim \u201cyou are what you eat,\u201d food choices can make a big difference in your cholesterol numbers and, therefore, your overall health.<\/p>\n

\u201cDiet matters when it comes to cholesterol,\u201d said Mary Vojta, a registered dietitian with OSF HealthCare Cardiovascular Institute<\/a>.<\/p>\n

It\u2019s not just one number<\/h2>\n

Total cholesterol count isn\u2019t the only \u201cnumber\u201d to focus on. These individual elements are important to know and improve as well:<\/p>\n

    \n
  • LDL, or low-density lipoproteins. When it comes to LDL, the lower the number, the better.<\/li>\n
  • HDL, or high-density lipoproteins. A higher number here is best.<\/li>\n
  • Triglycerides, which are cholesterol building blocks. The lower the number, the better.<\/li>\n<\/ul>\n

    So what are proven food strategies to get those numbers moving in the right direction?<\/p>\n

    \u201cReducing saturated fat and increasing soluble fiber are two of the best dietary ways to improve cholesterol numbers,\u201d Mary said.<\/p>\n

    In particular, making those dietary changes can significantly reduce LDL and triglyceride numbers.<\/p>\n

    Reducing saturated fat<\/h2>\n

    Saturated fat is found chiefly in animal products, such as fatty meats, full-fat dairy, and butter and cheese. It\u2019s also found in coconut, palm and palm kernel oils. Keeping those to a minimum is key. No more than 10% of daily calories should come from these, and even less for those who have heart disease, Mary said.<\/p>\n

    Instead, unsaturated, heart-healthy fats such as avocado oil and olive oil can be used deliciously to replace saturated fat in recipes. Substituting low-fat dairy and lean meats also helps reduce saturated fat.<\/p>\n

    Increasing soluble fiber<\/h2>\n

    What foods should you eat more of? Those rich in soluble fiber.<\/p>\n

    Soluble fiber \u2014 the indigestible parts of plants \u2014 can actually reduce LDL cholesterol and triglyceride numbers, Mary said.<\/p>\n

    That\u2019s because soluble fiber creates a gel as it dissolves. As it moves through the digestive system, the gel binds with cholesterol, preventing it from increasing cholesterol in the bloodstream.<\/p>\n

    Foods that are rich in soluble fiber include:<\/p>\n

      \n
    • Apples<\/li>\n
    • Avocados<\/li>\n
    • Beans<\/li>\n
    • Brussels sprouts<\/li>\n
    • Flaxseeds<\/li>\n
    • Oats<\/li>\n
    • Sweet potatoes<\/li>\n<\/ul>\n

      Plant sterols also can significantly improve cholesterol numbers, Mary said. Sterols naturally occur in nuts. Certain foods and drinks are fortified with sterols to help reduce cholesterol.<\/p>\n

      Choose the right diet<\/h2>\n

      When it comes to overall diet, Mary said the best healthy eating plan is one that a person can stick to long term.<\/p>\n

      Are trendy diets good for improving cholesterol numbers? That depends.<\/p>\n

      A low-carb diet usually helps people lose weight, she said. As a result, cholesterol numbers, especially triglycerides, often improve. But that kind of diet is often not sustainable, and once eating returns to pre-low-carb style, lab numbers can worsen.<\/p>\n

      The keto diet \u2014 high fat, low carbs \u2014 is not a good idea for those working to improve their cholesterol numbers.<\/p>\n

      \u201cI\u2019m not a fan of keto because it can actually increase LDL numbers, due to its high saturated fat content,\u201d Mary said.<\/p>\n

      Vegan diets are an excellent way to help improve cholesterol numbers, but long-term eating this way can be difficult. Mary suggested those who want to try eating vegan consider adopting a \u201cmeatless Monday\u201d routine to help develop that pattern.<\/p>\n

      To improve cholesterol numbers, choose a low-fat, whole foods, plant-based diet.<\/p>\n

      A popular diet that matches this profile is the Mediterranean diet, which features a large amount of fruit and vegetables, whole grains, and beans and legumes. A small amount of lean meat and dairy is also included. The DASH diet (a dietary approach to reduce hypertension, or high blood pressure) is similar. These diets also limit added sugars.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Find heart-healthy recipes today Get started If your cholesterol numbers are high and your health care provider recommends you work to improve them, you can choose from among many lifestyle changes to turn that around. These include exercise, weight reduction and medication, to name a few. True to the maxim \u201cyou are what you eat,\u201d […]<\/p>\n","protected":false},"author":114,"featured_media":13589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[105,735],"tags":[26,47,6],"coauthors":[1015],"class_list":["post-13566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardiovascular","category-preventive-health","tag-diet","tag-healthy-eating","tag-nutrition"],"yoast_head":"\nWhat you eat can help improve your cholesterol | OSF HealthCare<\/title>\n<meta name=\"description\" content=\"Reduce saturated fats, increase soluble fibers, skip the latest diet fad for a lasting plan and watch your cholesterol numbers improve.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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