Did you know that cholesterol is a lipid naturally produced by the body? Naturally, yes, and it is also essential to our body. However, our eating habits greatly influence the cholesterol level in our blood. A high cholesterol level is the principal factor of coronary heart disease, heart attack, and stroke.  

There are 2 main types of cholesterol in the blood, HDL, the high-density one, and LDL, the low-density one. It is the latter that requires attention. LDL, commonly called "bad cholesterol," when present in excessive amounts, can form plaques and fatty deposits on the walls of the arteries. You will understand that if fatty clumps accumulate there, they can prevent blood from reaching the brain and heart.

The HDL, for its part, is nicknamed the "good" cholesterol because it helps eliminate the excess cholesterol present in our body.

Our diet can play an important role in reducing cholesterol levels, particularly bad cholesterol. On the one hand, it is not only the amount of lipids that affects blood cholesterol levels. Added sugars have a significant impact on our bad cholesterol, and a fat-free diet is also not a good solution. Good fats are essential for the proper functioning of our body.   

Here is what to focus on when working to reduce LDL cholesterol.

Foods to Avoid to Reduce Cholesterol

The worst sources of bad fats are those that contain saturated fats or trans fats.  

• Trans fats are found in partially hydrogenated margarines, fried foods, in many crackers, chips, commercial cookies, cakes, and pastries, etc.
• Saturated fats, for their part, are found in processed foods, fatty meats (e.g., bacon, sausages, poultry skin…), whole dairy products (cream, whole milk, cheeses, butter…). We’re not going to tell you to stop enjoying the wonderful cheese from the cheesemonger… Instead, we suggest this: generally, we should limit our saturated fat intake to less than 7% of our total daily calories (so 14g or less per day for a 2000-calorie daily diet).
• Added sugars are also harmful to our body. We are talking here about sugars that provide no nutritional benefit to our body. Added sugars act quickly in the body, unlike natural sugars (for example, those from fruits) which are absorbed slowly.

Added sugars, when consumed, have the effect of immediately raising the body's insulin levels. At the same time, LDL levels increase to help convert these sugars into fats.

As for dietary cholesterol, the kind we find in meat, poultry, eggs, and basic dairy products, it has less impact on our cholesterol levels.

Foods to Eat to Reduce Cholesterol

Eat more omega-3 fatty acids (a type of heart-healthy polyunsaturated fat)

• Alpha-linolenic acid (ALA) is found in canola and soybean oil, walnuts, and flaxseeds. Flaxseeds must be ground or crushed for the ALA to be absorbed.
• EPA and DHA are found in fatty fish, such as salmon, mackerel, tuna, and sardines. These omega-3 fatty acids are the healthiest for the heart. Aim for at least two servings of fatty fish per week.
• Fish oil supplements: if you do not eat fish, it is recommended to consume 1 gram of combined EPA and DHA per day from fish oil or plant-based supplements (See: Omega 3 Supplements).

The following table explains the different types of lipids and their effect on cholesterol levels. You can use it as a reference to select the types of fats to include in your diet.

The impacts of different types of fats on cholesterol

Eat more fiber

There are two types of fiber: soluble and insoluble. Soluble fibers are those that help reduce bad cholesterol levels.

It is good to eat 25 to 30 grams of fiber each day. If you don't eat much, be sure to slowly increase your fiber intake and drink plenty of water to avoid gas and bloating.

Fruits, vegetables, dried fruits, whole grains, and legumes are excellent sources of fiber. Vegetables high in soluble fiber include broccoli, Brussels sprouts, green beans and peas, carrots, bell peppers, eggplant, etc. Fruits rich in pectin, such as apples, oranges, grapefruits, strawberries, pears, etc., are also high in soluble fiber.

A craving hits you? Think of a handful of nuts, low-fat cheese, hummus, with some vegetables, dried fruits, or fresh fruits.

Also increase your fiber intake by mixing ground flax seeds, oat bran, or rice bran into cereals and muffins.

When thirst takes hold of you

Since sugar should be avoided, try to carry a bottle of water with you, or drink a glass of low-fat milk. Try as much as possible to avoid sodas, sugary drinks, flavored coffees or teas, or fruit juices (yes, 100% pure juice is very high in sugar, and a fruit will be a much better source of fiber).

When you eat to lower your cholesterol, it is often helpful to think about what to add to your diet rather than what to remove. Focus on adding plenty of healthy fats, fruits, vegetables, whole grains, and lean proteins, and be ready to see improvement over time!

Note: If your cholesterol is high, your doctor or a nutritionist may have recommended that you limit your intake of certain foods high in cholesterol. Their recommendations are important to follow, as each person is different.

References:

1. https://www.coeuretavc.ca/heart-diseases/risk-and-prevention/conditions-that-are-risk-factors/high-cholesterol-levels
2. https://www.msdmanuals.com/en/home/facts-about-hormonal-and-metabolic-disorders/cholesterol-disorders/high-cholesterol?query=cholesterol 

 Article written by Audrée Hogue