How To Lower Cholesterol With These 10 Foods

The foods that we incorporate into our diet have a direct impact on our health. A diet that contains a large number of unhealthy foods and a high percentage of trans fats will cause our cardiovascular health to suffer. Discover how to lower cholesterol with the intake of these 10 foods.

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What Is Cholesterol?

When we hear the word cholesterol, our alarms automatically go off, but it’s important to know that this substance that circulates through our body is not always bad for our health.

It is a type of fat that is essential for life: in its proper measure, we need it for our body to function properly.

With a structural function, cholesterol grants stability to the membranes of our cells; it also helps us synthesize vitamin D, important for healthy bones; and it’s essential in the production of bile, necessary to digest food, and of hormones such as thyroid and sexual hormones -progesterone, oestrogen, and testosterone.

The liver produces a large part of the cholesterol, but the rest comes to us through the fatty foods we eat.

Also, bile, produced by the liver, contains this type of fat, which is partly reabsorbed by the intestine during digestion.

The problems with cholesterol appear when its presence in the blood reaches excessive levels and, in addition, it’s associated with other cardiovascular risk factors.

For this reason, and as I will detail below, it’s important to highlight that cholesterol must always be observed in the context of the patient’s general condition, taking into account other characteristics and risk factors.

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Good Cholesterol vs Bad Cholesterol

Cholesterol makes a journey through the blood from the liver or the intestine to the different organs and, on this journey, it has the aid of certain particles to which it binds and that allow its transport in the aqueous medium that is the plasma: they are called lipoproteins because they have a fatty part and a protein part.

These particles can be low-density (LDL) or high-density (HDL).

The first are those in charge of transporting cholesterol from the liver to the different tissues of the organism, arteries included; the latter serve to collect cholesterol that has not been used and return it to the liver, where it’s stored, eliminated, or converted into bile acids, through the bile.

Depending on whether cholesterol is attached to LDL or HDL particles, we can talk about what is colloquially known as “good” cholesterol and “bad” cholesterol:

Bad cholesterol (LDL): is the one that binds to the LDL lipoprotein and is deposited in the wall of the arteries.

Most of the cholesterol that circulates in our bloodstream is of this type.

The higher its level in the blood, the higher the risk of cardiovascular disease, since it can cause narrowing or hardening of the arteries (atherosclerosis).

Therefore, it’s dangerous for our health and must be controlled.

Good cholesterol (HDL): is the one that binds to the HDL lipoprotein and circulates to the liver to be destroyed through the excretion of bile.

It has a protective effect since it releases excess cholesterol from the walls of the blood vessels.

In fact, according to a publication by the Spanish Arteriosclerosis Society, it has been calculated that for every milligram per decilitre of blood (mg/dl) that HDL-cholesterol increases, the risk of heart disease (angina, heart attack) decreases by 2%. or 3%. 

Therefore, a high level of this type of cholesterol is considered positive, but if it’s too low, it also increases the risk of cardiovascular disease.

On the other hand, more recent studies have shown that the protective effect of HDL cholesterol is more related to adequate functionality than just to its quantity.

How Is Bad Cholesterol Measured?

The presence of a high LDL cholesterol, known as bad cholesterol, is a direct precursor of heart problems.

To avoid them, it’s necessary to bet on a healthy diet that contains certain foods capable of reducing cholesterol.

Along with changing eating habits, it’s advised to implement the habit of a cardio exercise routine.

Walking or cycling for at least half an hour a day can also help you lower cholesterol.

To analyse the cholesterol level, one must be on an empty stomach through a blood test, or utilizing devices present in many pharmacies, to be able to calculate the total levels of cholesterol, LDL, and HDL.

The importance of high cholesterol is very different depending on the existence of other risk factors for arteriosclerosis, such as smoking, diabetes, high blood pressure (hypertension), or a family history of cardiovascular disease.

In terms of total cholesterol, the indicated levels are:

• If the cholesterol concentration is less than 200 mg/dl, it is considered very healthy.
• If the cholesterol concentration is between 200 mg/dl and 239 mg/dl, it is considered unhealthy.
• If the cholesterol concentration is greater than or equal to 240 mg/dl, it is considered high risk.

In terms of LDL cholesterol, the indicated levels are:

• If the LDL cholesterol concentration is less than 100 mg/dl, it is considered very healthy.
• If the concentration of LDL cholesterol is between 100 and 129 mg/dl, it is considered healthy.
• If the concentration of LDL cholesterol is between 130 and 159 mg/dl, it is considered unhealthy.
• If your LDL cholesterol concentration is between 160 and 189 mg/dl, you are not healthy at all.
• If the LDL cholesterol concentration is equal to or greater than 190 mg/dl, it is considered high risk.

In terms of HDL cholesterol, the indicated levels are:

• Among men, HDL cholesterol levels between 40 and 50 mg/dl are considered very healthy.
• Among women, HDL cholesterol levels between 50 and 60 mg/dl are considered healthy.
• If the concentration of HDL cholesterol is less than 40 mg/dl, it is considered unhealthy and represents a risk factor for cardiovascular disease.

How To Lower Cholesterol – 10 Foods That Help You

• Oatmeal: this cereal contains a large amount of soluble fibre that can absorb water, toxins, and bad cholesterol and eliminate it from the body. We can consume oats at any time, although it’s advisable to eat them for breakfast. Another important point about oats is that it helps regulate the amount of sugar in the body.

• Eggplant: also known as aubergine, this vegetable is rich in fibre like all vegetables and low in fat. It contains saponins a substance that has the effect of helping to eliminate bile, which is rich in cholesterol. For this reason, eggplant is a suitable food to include in a diet to lower cholesterol.

• Nuts: they are rich in plant sterols and Omega 6, which are healthy fats that are recommended to consume if we want to reduce cholesterol. Brazil nuts, pistachios, macadamia, and pecans are reportedly the best to consume.

• Matcha tea: man doesn’t live on solid food alone. Matcha tea is an example of how some infusions can help us take care of our bodies. This superfood contains many antioxidants and protects cardiovascular health.

• Chia seeds: they contain high fibre and Omega 3 content. Both characteristics help reduce cholesterol in our bodies. Chia seeds also help to slow down digestion, decreasing the release of bile and preventing blood sugar spikes after eating a meal.

• Olive oil: what we know as liquid gold is especially recommended for lowering cholesterol and also incorporates HDL cholesterol, known as good cholesterol. This is mainly due to their antioxidant and anti-inflammatory properties.

• Artichoke: rich in fibre and antioxidants, this vegetable also contains flavonoids that are responsible for preventing the formation of cholesterol. Artichokes also have cynarin, a compound that boosts the flow of bile from the gallbladder, helping the body to excrete cholesterol.

• Quinoa: an essential element in any diet, it’s especially recommended in diets to reduce cholesterol since it does not provide any amount and is rich in protein and low in calories. The omega-3 and omega-6 fatty acids content in quinoa help to lower LDL whilst increasing HDL.

• Buckwheat: dietary fibre helps the body to excrete cholesterol from the body. Buckwheat is rich in fibre, which helps lower cholesterol, and can be consumed in grain, flour, or pasta form.

• Turmeric: curcumin is the substance that helps us reduce cholesterol and also helps us improve our arterial health by preventing plaque build-up. It can be consumed prepared in food, infusions, or seasoning.

Final Thoughts

Diet and exercise are often enough to reduce cholesterol to recommended levels.

As a rule of thumb, any food high in soluble fibres will be great in lowering cholesterol without resorting to prescription drugs.

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