Diet for cholesterol – what to eat to lower LDL cholesterol?

What is cholesterol?

Cholesterol is an organic chemical compound classified as a fat (lipid). It is produced exclusively in animal organisms. The human body also produces it.

Cholesterol comes from endogenous synthesis (60-80%) in the liver and the end part of the small intestine. The remaining part (20-40%) is cholesterol supplied with food (dietary cholesterol). Humans do not need to consume cholesterol from food to meet physiological needs.

Cholesterol, as a fat, does not dissolve in the blood. In the body, it is transported by lipoproteins, which are molecules composed of fats and proteins.

There are several types of lipoproteins. These include triglycerides and two cholesterol fractions: LDL and HDL. The level of LDL and HDL cholesterol in the blood should be within specific norms established by the World Health Organization.

Functions of cholesterol in the body

Why does the body need cholesterol? It turns out that this chemical compound performs many functions in the body.

Here are the most important ones:

• cholesterol is a building material for cells – it is part of cell membranes and mitochondria,
• it is essential for the proper functioning of serotonin receptors in the brain,
• it participates in the process of vitamin D production in the body,
• it is involved in the production of sex hormones, including testosterone and progesterone,
• cholesterol is essential for the production of bile acids in the liver.

What is the difference between bad cholesterol and good cholesterol?

The harmful effects of cholesterol depend on the type of lipoproteins through which it is transported.

"Bad cholesterol" refers to LDL cholesterol, and "good" refers to the HDL fraction.

The HDL fraction (from "high-density lipoprotein") has a high density. Its main task is to transport cholesterol to the liver, where this compound is metabolized and used for the production of bile acids or excreted from the body. HDL lipoproteins bind excess cholesterol from the walls of blood vessels, thus protecting them from atherosclerosis.

The LDL fraction, known as "bad cholesterol," works in reverse. It has a low density (LDL – from "low-density lipoprotein") and transports cholesterol from the liver to the body's cells. Unused excess fat accumulates as deposits in blood vessels.

What is the correct cholesterol level in the body?

Total cholesterol consists of the following compounds:

• HDL cholesterol,
• LDL cholesterol,
• triglycerides, which are fats in another form.

The level of total cholesterol in a healthy person should not exceed 200 mg/dl. The HDL cholesterol concentration in women should be above 46 mg/dl, and in men – more than 40 mg/dl.

The level of bad cholesterol (LDL fraction) should not be greater than 115 mg/dl. In turn, the concentration of triglycerides should not exceed 150 mg/dl.

How to test LDL and HDL cholesterol levels?

Initially, there are no symptoms with high cholesterol. Therefore, it is worth ensuring regular checks of LDL, HDL fractions and triglycerides in the body.

A lipid profile (lipidogram) is a test that involves checking cholesterol in the blood (HDL, LDL fractions and triglycerides). The results of the lipidogram will indicate whether your cholesterol is within normal values.

Everyone should care about proper cholesterol levels, but regular lipid profile tests are mainly recommended for:

• people who already struggle with excessively high cholesterol levels,
• people who are genetically predisposed to high levels of bad cholesterol (suspected hereditary hypercholesterolemia),
• people in whose families there have been cases of cardiovascular diseases (especially heart attacks at a young age, hypertension),
• smokers,
• people who are overweight and obese,
• people with diabetes.

The lipidogram results should be discussed with a doctor. Cholesterol norms may differ from generally accepted values if you have chronic illnesses or are taking certain medications.

Causes and effects of high cholesterol levels in the blood

Elevated cholesterol levels lead to many disorders, primarily cardiovascular diseases. Check the causes and effects of high cholesterol.

High cholesterol – main causes:

• poor diet – mainly rich in saturated fatty acids,
• lack of physical activity,
• sedentary lifestyle,
• genetic predisposition (primary hypercholesterolemia),
• liver diseases (hepatitis, cirrhosis),
• kidney diseases (chronic renal failure),
• pancreatic diseases (chronic pancreatitis),
• diabetes,
• hypothyroidism,
• taking certain medications.

Effects of high cholesterol:

• problems with the proper functioning of the circulatory system,
• increased risk of cardiovascular diseases (risk of heart attack, atherosclerosis, or coronary artery disease),
• increased risk of stroke,
• risk of acute pancreatitis,
• weakened eyesight, limited field of vision, and even blindness,
• hearing problems (especially in older people),
• rapidly progressing dementia and Alzheimer's disease,
• fertility disorders in both women and men.

How to lower bad cholesterol levels in the blood?

High cholesterol is associated with cardiovascular diseases and serious health consequences.

What to do to lower LDL cholesterol levels?

• Treatment – as with any ailment, when struggling with high cholesterol, medical consultations and regular examinations are most important. The doctor will order a lipid profile and prescribe appropriate medications if necessary.
• Increased physical activity – high cholesterol is usually associated with overweight and obesity. Regular exercise will lead to weight loss, and consequently, improved results and lower cholesterol levels.
• Appropriate diet – in the treatment of high cholesterol, an appropriate diet is also important. In the anti-cholesterol diet, animal fats (saturated fats) are limited in favor of vegetable fats, lean dairy products, and fresh fruits and vegetables.
• Regular body weight control – by maintaining a healthy body weight, you ensure the proper functioning of your entire body. If you are struggling with overweight, it is worth combining an anti-cholesterol diet with a reduction diet. A properly designed reduction diet is a way to safely lose weight and lower cholesterol without the risk of nutritional deficiencies.

How to lower cholesterol? A healthy, well-balanced diet for cholesterol

So what to eat to lower cholesterol? Is there a special diet to lower cholesterol? What products should be avoided?

Check the most important rules governing a diet for elevated cholesterol levels.

Diet to lower cholesterol – main principles:

• For people who are significantly overweight and obese, a reduction diet, i.e., a menu with reduced calorie content, is recommended. You can find a diet with an energy deficit in our catering service. Maczfit dietitians will help you choose the appropriate calorie content.
• In a cholesterol-lowering diet, fatty, ready-made, and highly processed products should be avoided. Salty snacks, sweets, and confectionery products should also be limited to a minimum. All the above products are sources of saturated fatty acids, trans fatty acids, and simple sugars.
• In a diet for high cholesterol, animal fat is significantly limited in favor of vegetable fats.
• It is worth increasing the consumption of vegetables, fruits, and marine fish in the diet.
• An adequate amount of dietary fiber (approximately 20-25 g) should be supplied daily. Dietary fiber has cholesterol-lowering properties. In addition, it has a beneficial effect on the digestive tract, regulating bowel function and bowel movements.
• Consumption of alcohol and smoking are not recommended.
• Dietary principles also include specific cooking techniques. Frying in deep fat should be limited. Instead, cooking in water and steaming, as well as stewing and baking in parchment paper, are recommended.

How to lower cholesterol? It's better to avoid these products:

• highly processed foods,
• fast food,
• ready-made instant meals,
• red meat (pork, beef, lamb, veal, game),
• fatty meat products (lard, bacon, pâté, head cheese),
• fatty dairy products,
• sweet and savory snacks,
• confectionery products (cakes, pastries, sweet rolls),
• excessive salt,
• sweetened carbonated drinks,
• alcohol.

Diet for cholesterol – what to eat?

A well-designed menu, limiting the intake of animal fats, is very nutritious and tasty.

Find out which food products to use to compose dishes to eat healthily, variedly, and at the same time lower cholesterol.

Vegetables and fruits

Fresh fruits and vegetables are the basis of every well-balanced diet. It is worth reaching primarily for green vegetables, rich in folic acid. Vitamin B9 lowers homocysteine levels in the body, strengthening blood vessels.

Citrus fruits should also appear in a diet for high cholesterol. These fruits are mainly rich in vitamin C, which is a powerful antioxidant. Grapefruit has valuable properties in terms of lowering cholesterol. The fruit contains galacturonic acid, which dissolves excess LDL fraction.

Among fruits that exhibit strong antioxidant properties, you will also find: blackcurrants and dark grapes.

Whole grain cereal products

If you want to lower cholesterol, your diet must include whole grain cereal products. Whole grain cereal products (wholemeal bread, breakfast cereals – oat flakes, barley flakes, brown rice, wholemeal pasta, thick groats) are a source of valuable dietary fiber. Fiber lowers cholesterol and also gives a feeling of satiety after a meal.

Dairy products

The cholesterol-lowering diet should also include dairy products, preferably with reduced fat content. It is worth introducing into the menu: lean cottage cheese, rural cheese, naturally fermented dairy drinks (yogurts, buttermilk, kefirs), as well as eggs.

Legumes

Legumes are a source of protein and many valuable vitamins and minerals. Legumes (mainly soy) have a beneficial effect on reducing the LDL fraction in the body. No meat-free diet (vegetarian and vegan diets) can do without legumes.

Lean meat

In a cholesterol-lowering diet, lean meats are allowed, i.e., chicken, turkey, veal, and rabbit. The cooking technique is also important. Avoid deep-frying, instead choose, for example, baking in foil or parchment paper.

Healthy omega fatty acids

A very important element of a cholesterol-lowering diet are healthy omega fatty acids. Healthy fats have a beneficial effect on the entire body. They not only condition the proper functioning of the nervous system but also help in the fight against increased cholesterol levels.

Monounsaturated fatty acids and polyunsaturated fatty acids exhibit particularly valuable properties. Their sources in the diet are: vegetable fats (vegetable oils – rapeseed oil, olive oil, flaxseed, avocado) and some animal fats (fatty marine fish – cod, flounder, salmon, halibut, mackerel, hake, sole).

Plant sterols

Vegetable oils (such as rapeseed oil) contain plant sterols, which resemble cholesterol. Due to their structure, they partially block cholesterol absorption in the digestive tract, which translates into a reduction in its concentration in the blood.

Olive oil and soybean oil have the most naturally occurring sterols. Plant sterols can also be found in some vegetables and fruits, as well as nuts.

Diet to lower cholesterol – effects

A properly conducted diet for cholesterol, combined with increased physical activity, brings the following effects:

• lowers LDL cholesterol in the body,
• facilitates weight reduction (for people simultaneously using a reduction diet),
• reduces the risk of many diet-related diseases (including mainly cardiovascular diseases),
• improves health and overall well-being.

Cholesterol-lowering diet – sample menu

The way you eat has a huge impact on the treatment and prevention of cardiovascular diseases. To take care of your body, introduce products that lower cholesterol into your menu. Compose your daily menu based on vegetables, fruits, legumes, lean dairy products, whole grain products, lean meat, and marine fish. It is also worth diversifying the menu with nuts, seeds, and grains (flaxseed with fiber or pumpkin seeds full of valuable vitamins and minerals).

Another healthy diet that limits the level of saturated fats in favor of valuable vegetable fat is the Mediterranean diet. Check other entries on our blog and find out how to create a tasty menu that complies with its principles.