A large part of our health is a result of what we eat. In the past decade, people have started eating healthy and making informed decisions about their diets. One of the main concerns in the world is cholesterol and many diets are focused on lowering it. However, to make an informed decision, it’s not enough to know which foods you should eat. You also have to understand what cholesterol is and distinguish between the facts and the myths that are associated with it.
What is Cholesterol?
The primary myth about Cholesterol is that it is bad for health. Cholesterol is a fatty substance that is essential for many bodily processes including building cells and producing certain hormones in the body. The problem arises when there are high levels of a certain type of cholesterol in the blood that can increase the risk of cardiovascular issues.
There are main types of cholesterol, low-density lipoprotein or LDL and high-density lipoprotein or HDL. LDL cholesterol is commonly known as "bad cholesterol" as high levels of it can lead to plaque buildup in arteries which can narrow the blood vessels and also increase blood pressure. On the other hand, HDL cholesterol is commonly known as "good cholesterol" as it helps to remove LDL cholesterol from the bloodstream and transports it back to the liver for excretion. Ultimately, what your diet needs to focus on is the reduction of the "bad" LDL cholesterol and the inclusion of the "good" HDL cholesterol.
Food with high amounts of "Bad" LDL cholesterol
Some food items are especially high in LDL cholesterol and if you want to moderate your intake of LDL cholesterol, it's advisable to be mindful of certain food items that are particularly high in it. Consider reducing your consumption of:
Fried Foods: Foods that are deep-fried or cooked in unhealthy oils, such as French fries, fried chicken, and fried snacks.
Processed and Packaged Foods: Many processed and packaged foods, particularly those high in trans fats, may contribute to elevated LDL cholesterol. Examples include certain baked goods, packaged snacks, and pre-packaged meals.
Processed Meats: Certain processed meats are high in saturated fats. Such as sausages, spam and bacon.
Baked Goods: Pastries, cakes, and cookies made with hydrogenated oils or fats high in trans fats can be high in LDL cholesterol.
Healthy Eating Choices
The common misconceptions about cholesterol are that all fats are bad for health and that eating foods like meat or eggs which contain dietary cholesterol raises blood cholesterol. Dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats and the nutritional profile of sources like meat and eggs has more benefits than saturated or trans fats like butter, lard or margarine.
Fats are an essential nutrient that plays a major role in many bodily functions from absorption of nutrients like fat-soluble vitamins, bone health, maintaining body temperature and much more. While saturated and trans fats can raise LDL cholesterol levels, monounsaturated and polyunsaturated fats, especially omega-3 fatty acids, can have positive effects. Choose healthier fats from sources like olive oil, avocados, canola oil, grapeseed oil, peanut oil, coconut oil and fatty fish.
A Healthy Overall Diet
Avoiding foods that are high in cholesterol isn't the best way to lower your LDL. Your overall diet and especially the types of fats and carbohydrates you eat has the most impact on your blood cholesterol values.
Foods that Lower Cholesterol and High Fibre Foods
Incorporating foods that are known to lower cholesterol, especially those rich in dietary fibre, can be a beneficial and delicious way to support heart health as well as the inclusion of High-density lipoprotein (HDL) "good cholesterol" high foods. While there isn't a specific category of foods that are high in HDL cholesterol, certain dietary choices can contribute to higher levels of HDL cholesterol.
Whole Grains
Whole grains like oats, barley, brown rice and quinoa are some of the best sources of complex carbohydrates. Oats are a great choice for breakfast because of their high amount of soluble fibre. Fibre does not get digested in the body but helps to move the food down the digestive tract. Soluble fibre is known to bind cholesterol and prevent it from entering the bloodstream.
Start your day with a bowl of steel-cut or old-fashioned rolled oats ideally soaked overnight in milk. For additional bonus points, top it with fresh fruits for a little extra fibre as well as nuts and seeds.
Nuts and Seeds
Nuts and seeds have always been an important energy source throughout history. Almonds, walnuts, flaxseeds, pistachios and pecans are all high in fibre and have a nutrient-dense profile. Walnuts have the added advantage of being a good source of polyunsaturated, plant-based omega-3 fatty acids. Nuts and seeds are a high-calorie snack and are also versatile to use in the kitchen.
Beans and Legumes
Amongst plant-based sources, beans and legumes have the highest protein content while also being a rich source of soluble fibre. They are known to promote heart-healthy gut bacteria and reduce the absorption of cholesterol. White beans, also called navy beans, rank highest in fibre content while Fava beans have the highest protein. Black beans, garbanzos, and kidney beans are all great additions to salads, soups or stews. However, you should avoid prepared baked beans, which are canned in a sauce that is loaded with added sugar and salt.
Fresh Fruits and Berries
While most fruits contain natural sugars, they also have a high fibre content that slows down the absorption of sugar in the blood and provides long-lasting energy. Fruits also provide additional nutrient benefits with vitamins and minerals. All fruits have a different nutritional profile and are great for health.
Berries are a great addition to your diet whether they are a snack, a topping to oatmeal or a smoothie. Raspberries, strawberries, blackberries, and blueberries, all have some of the highest fibre content in fruits along with being rich sources of vitamins and antioxidants.
The creamy and smooth flesh of the Avocado is prized for its subtle nutty flavour while being nutrient-dense. It is not only rich in monounsaturated fat, but it also contains both soluble and insoluble fibre. It is one of the most versatile ingredients whether it is sliced as a snack, diced for a salad or mashed and spread on a slice of whole-grain toast. Check out our recipe for smached avocado here.
Vegetables
Vegetables are the most fundamental elements of everyone’s diets and are an important part of most recipes. Among food, they are some of the richest sources of soluble fibre. Many vegetables like carrots, cucumbers and leafy vegetables can be eaten raw as a snack or in a salad to get the best out of their nutritional profile.
Cauliflower can be shredded to serve as a substitute for white rice when you are limiting your carbohydrates but need fibre in your diet. Just shred or whirl in a food processor until it resembles rice, then sauté with a little olive oil until tender.
The deep purple aubergine or eggplants are one of the richest sources of soluble fibre in the vegetable kingdom. One of the best ways to cook eggplant is to oven-roast or grill it whole until soft and season it with lemon, tahini, olive oil and salt to make a Middle-Eastern dip called baba ganoush. You can even add some raw chopped onions or tomatoes for more flavour.
Eating the right types of food and exercise
The key to maintaining healthy cholesterol levels lies in both eating the right types of food and incorporating regular exercise into your routine. A balanced and heart-healthy diet, rich in fruits, vegetables, whole grains, and lean proteins, helps manage cholesterol levels by promoting the intake of beneficial nutrients and minimizing unhealthy fats. By incorporating regular exercise into your routine, you can significantly impact your cholesterol levels and contribute to overall heart health.
