How to Eat Your Way to Healthier Cholesterol Levels

Cholesterol levels, like most things, are affected by your diet. Here’s how to lower levels of unhealthy cholesterol by changing what you eat.

An improper diet can lead to high cholesterol levels, putting strain on your heart health. But which foods should be avoided, added, or cut entirely to improve cholesterol, and can you manage this diet long-term? If you’re looking to get lower cholesterol by adjusting your diet, a specialist can help you set realistic goals and find intuitive ways to meet them.

At West Houston Heart Center, located in Houston, Texas, cardiologist Dr. Humayun Naqvi provides a comprehensive range of heart health and interventional cardiac services, as well as patient education on conditions that affect your heart health, like high cholesterol.

Diet and cholesterol

There are plenty of lifestyle habits that contribute to high cholesterol, including smoking and being sedentary. However, one of the most impactful factors in your heart health is how you eat. You’ve heard that foods high in sugar and certain fats can increase cholesterol, but you might not understand exactly how this works or why it’s a bad thing.

There are two different types of cholesterol. High-density lipoprotein (HDL) refers to the protein that carries “good” cholesterol produced by your liver, which is reabsorbed naturally. Low-density lipoprotein (LDL) is a protein that carries added cholesterol that comes from your diet. This is the “bad” kind that your cardiologists want to limit.

Cutting cigarettes and alcohol are two of the best ways to lower your LDL levels. Beyond that, exercise and dietary changes can make a significant difference.

Foods to avoid

If your LDL levels are looking high, there’s a good chance your diet includes a lot of saturated and trans fats. Trans fats are generally found in commercial fast food, including fried and baked goods. Saturated fats are included in many more foods, including:

Coconut and palm oil
Fatty meat, such as ribs and poultry
Processed meats, like hot dogs, sausages, and bacon
Full-fat dairy, like butter, cream cheese, and sour cream
Chocolate and ice cream

Abstaining from these foods, or severely limiting them, can help reduce your cholesterol levels.

Foods to add

If you’re looking for healthier foods to add into your diet, there are no shortage of options. Here are a few foods that can help lower LDL levels:

Soluble fiber from oatmeal and bananas
Fish rich in omega-3 fatty acids
Avocados and olive oil
Almonds and other nuts

A lot of people look at dietary changes as a strictly negative tradeoff. Either they’re giving up things they enjoy or are attempting to replace them. Instead of falling into this mental trap, try thinking of ways to add healthier foods to your existing diet and making alternatives to unhealthy foods more appealing to you.

If you’ve received test results indicating high LDL cholesterol, an experienced cardiologist can help you understand what they mean and what to do next. To schedule an appointment with Dr. Naqvi and his team at the West Houston Heart Center, call 832-400-3957, or request an appointment online.