Cholesterol is a substance made by the liver, and also absorbed from food, that’s essential for hormone production, vitamin D synthesis, and cell membrane structure. The way it impacts the body is influenced by a person’s genetics, diet, physical activity, weight, and medications they are taking.
Cholesterol travels in the bloodstream via lipoproteins: LDL (low-density) and HDL (high-density). LDL cholesterol, often referred to as ‘bad’ cholesterol, can contribute to plaque buildup in the arteries (atherosclerosis), increasing the risk of cardiovascular disease, heart attack, stroke, and peripheral artery disease. HDL, however, is known as “good” cholesterol, and helps remove LDL from the bloodstream.
Unlike many other conditions, cardiovascular disease often has no symptoms until it’s severe. So it’s crucial to monitor cholesterol intake and check levels via regular bloodwork.
A diet that’s considered heart healthy…
Eating patterns such as the Mediterranean diet, DASH, and portfolio diets are evidence-based models that promote cardiovascular health and can improve cholesterol levels. We love these eating patterns as guides, because they’re less about elimination and focus on consistent choices that can be sustained over time. Also, these eating patterns are supported by major health organizations, including the American Heart Association (AHA) and National Lipid Association (NLA), for improving lipid profiles and overall heart health.
If you’re looking to lower your LDL cholesterol and improve levels overall, certain foods and nutrients can help you along the way. To promote balanced and healthy cholesterol levels, consider the following:
When looking to optimize cardiovascular health and cholesterol levels, there are certain foods to limit or avoid to reach your goals. These include:
To promote cardiovascular health and healthy cholesterol levels over time, we recommend a series of habits and lifestyle changes that feel attainable and sustainable—no crash diets or extreme changes that’ll lead to burnout. A few of the tried-and-true tips we recommend include…
A fiber-rich diet is crucial for maintaining cardiovascular health and supporting a healthy weight. Fiber, particularly soluble fiber, has been proven to lower cholesterol levels, help regulate blood sugar, and reduce inflammation in the body. In terms of benchmarks, we recommend getting around 25-30 grams of total fiber per day, with 7–13 g from soluble fiber, which binds to cholesterol in the digestive tract and helps remove it from the body.
Where to get this? Look for oats, barley, beans, psyllium, flax seeds, and chia seeds.
While unsaturated fat is healthy for the body, saturated fats should be limited, as they can increase risk of cardiovascular disease and spike cholesterol levels. As a goal, we recommend less than 7% of your total daily calories come from saturated fat. If you’re eating a 2,000-calorie diet, that means to aim for less than 15g of saturated fat per day. Most saturated fats in the diet come from animal products like fatty cuts of meat, full-fat dairy, and tropical oils (coconut, palm, palm kernel).
It’s best to aim for 0g of trans fat, and fully avoid ingredients like “partially hydrogenated oils”, as even small amounts can raise LDL and lower HDL.
High sugar intake can contribute to various heart-related problems, including inflammation, high blood pressure, and increased cholesterol levels. We recommend women intake less than 25g per day of added sugar, and for men to consume less than 36g per day.
Tip: Choose foods with <5g added sugar per serving. The good news? Many heart-healthy foods like oats and plain yogurt have 0g. Watch for sneaky added sugars in granola bars, flavored yogurts, salad dressings, and condiments.
We’re aiming for consistency here, not perfection! As registered dietitians, we know how rigid rules and extreme restriction can often lead to fully abandoning our health goals altogether. Instead, we recommend gradual, attainable swaps and changes. The 80/20 rule is a prime example of that.
The 80/20 rule in nutrition refers to a flexible and sustainable approach to eating:
Our clients often find success with the 80/20 rule because it encourages consistency and small wins over high-pressure perfection. Time and time again, we see that it prevents an all-or-nothing mindset and reduces guilt or shame around food, which is key to a positive relationship with eating. This in turn supports long-term behavior changes that feel sustainable!
Yes, many people see meaningful drops in LDL with dietary + lifestyle changes alone. However, success depends on baseline levels, genetics, and long-term adherence to habits. Dependent on these factors, doctors may deem that some individuals still require medications (e.g., statins) for optimal risk reduction.
Initial improvements in cholesterol levels can often be seen within 4–6 weeks of dietary changes. Significant reductions, especially in LDL, typically occur over 3–6 months with consistent adherence. It all depends on where you’re starting from, and how consistent or aggressive you are in meeting your goals.
No! Unsaturated fats (monounsaturated fats and polyunsaturated fats are beneficial to our health. In fact, healthy fats (HDL) are what remove “bad” fats from our bloodstream. Trans fats and saturated fats are bad for our cholesterol levels, raising LDL.
Healthy swaps: Use olive oil instead of butter, and reach for fish or legumes instead of fatty meats.
If your provider lets you know that your cholesterol is high, don’t worry—there’s something you can do about it! Take small steps to make dietary and lifestyle changes that support your cardiovascular health, and monitor or re-test labs every 3–6 months so you can see what moves the needle. If you’re looking for more ongoing support along the journey, a registered dietitian can help. Book a session with a Culina Health RD today!
Any general advice posted on our blog, website, or application is intended for reference and educational purposes only and is not intended to replace or substitute for any professional medical advice, diagnosis, treatment, or other professional advice. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately qualified and licensed medical services provider.