What Foods Lower Cholesterol?

  • Author:
    Betty Kovacs Harbolic, MS, RD

    Betty is a Registered Dietitian who earned her B.S. degree in Food and Nutrition from Marymount College of Fordham University and her M.S. degree in Clinical Nutrition from New York University. She is the Co-Director and Director of nutrition for the New York Obesity Research Center Weight Loss Program.

  • Medical Editor: William C. Shiel Jr., MD, FACP, FACR
    William C. Shiel Jr., MD, FACP, FACR

    William C. Shiel Jr., MD, FACP, FACR

    Dr. Shiel received a Bachelor of Science degree with honors from the University of Notre Dame. There he was involved in research in radiation biology and received the Huisking Scholarship. After graduating from St. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. He is board-certified in Internal Medicine and Rheumatology.

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Ask the experts

My cholesterol is 210. A couple years ago, I stopped eating meat in an attempt to lower my cholesterol, but that hasn't helped much. Are there any foods that will lower my cholesterol?

Doctor's response

It's great that you tried to change your diet to help lower your cholesterol. While cutting back on red meat can help, there are many other foods that you can cut back on or remove from your diet that will have an even greater impact on your cholesterol.

For anyone with high cholesterol, or more importantly a high LDL, the three things to limit are trans fats, saturated fats and cholesterol. Of these three the most important one to limit, or completely omit, is the trans fats. The sources of trans fats are: commercial baked goods (cake, cookies, crackers, donuts), vegetable shortening, fried foods, some margarines, and anything made with partially hydrogenated oil. The label will tell you if there are any grams of trans fat in the product, but the best thing to do is read the list of ingredients and look for any oil that is hydrogenated. The next thing to cut back on would be foods with high amounts of saturated fat. The sources of saturated fats are: whole milk, cheese, ice cream, butter, lard, meats, creams, palm, palm kernel and coconut oils. The final thing to limit is your intake of foods with cholesterol in them. Cholesterol is found only in animal products so if anything that you eat or drink that comes from something that walks, swims or flies will have cholesterol in it. This means that you find cholesterol in meats, fish, poultry, egg yolks, organ meats and dairy foods, not in chips and cookies. It's important to remember that the cholesterol in food is not the biggest problem for elevated blood cholesterol in humans. The trans fats and saturated fats have a greater impact on raising our blood cholesterol level than cholesterol from food does so be sure to read your food labels carefully to check for the trans and saturated fat.

The most well known nutrient that has been show to help lower blood cholesterol is soluble fiber. Foods that are high in soluble fiber are: oats, oatmeal, barley, beans, peas, barley, strawberries, apple pulp, rice bran and citrus fruits. You can also add walnuts and almonds to your diet to help lower your cholesterol but remember that they have a lot of calories in a small amount so be sure to set limits on how many you have. There is also some evidence that plant sterols and stanols are also able to assist with lowering cholesterol. You can find them in most grains, vegetables, fruits, beans, nuts, and in foods that have had them added to them (cereals, orange juice, and margarines like Benecol). There are some people who may not be able to lower their cholesterol through diet and activity alone so it's important to work with your physician as you make the changes to your diet to determine if medication is necessary.

Medically reviewed by Robert Bargar, MD; Board Certification in Public Health & General Preventive Medicine

REFERENCE:

"Lipid lowering with diet or dietary supplements"
UpToDate.com


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Reviewed on 7/13/2017

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