Reducing Cholesterol Levels Through Your Diet

We have all heard that too much cholesterol, specifically the “bad” low-density lipoprotein (LDL) cholesterol, can be devastating to our bodies through increasing our risk for stroke, heart attack, and heart disease. Therefore, it is important that we take steps to lower our cholesterol levels by looking at the foods we eat to improve our overall health.

The majority of cholesterol is produced in the liver, but a fair portion of cholesterol also comes from our food intake; it is possible to reduce cholesterol levels simply by making some dietary changes. Healthy foods such as oatmeal and oat bran contain soluble fiber which helps to lower the absorption of cholesterol into the blood and reduces total cholesterol levels.

Almonds, pecans, hazelnuts, pistachios, and walnuts are all beneficial for reducing blood cholesterol levels. However, it is important to remember that these foods are also high in calories and a good portion size is roughly a handful. Additionally, try to avoid nuts that have extra sugar or salt added.

Although it may sound a little counterintuitive, eating “fatty” fish such as sardines, salmon, mackerel, albacore tuna, or herring can be helpful for reducing your cholesterol levels. These types of fish contain omega-3 fatty acids which have been proven to raise “good” high-density lipoprotein (HDL) cholesterol and lower “bad” LDL cholesterol. Fish can also be a great source of protein and it can reduce blood pressure.

High cholesterol levels can be harmful no matter what age you are or your level of health. We encourage you to monitor your diet to reduce your cholesterol and risk of future health problems.