In the United States, nearly 10% of adults grapple with high cholesterol, which is associated with an increased risk of cardiovascular diseases, including heart disease and stroke—two of the leading causes of death globally.
Not all cholesterol is created equal. Low-density lipoprotein (LDL), known as “bad” cholesterol, can build up in arteries and heighten cardiovascular risk, while high-density lipoprotein (HDL), or “good” cholesterol, aids in removing excess cholesterol from the arteries, thus offering a protective effect.
The role of nutrition is crucial in maintaining cholesterol balance. Research indicates that certain nutrients can aid in achieving healthier cholesterol levels in various ways.
So, what are these key nutrients, and how do they contribute to reducing cholesterol? Below are dietitian-backed strategies to incorporate more cholesterol-lowering nutrients into your daily routine.
Nutrients That Help Lower Cholesterol
1. Soluble Fiber
Soluble fiber is a significant asset in the fight against high cholesterol. “For reducing [unfavorable] LDL cholesterol, soluble fiber is particularly important as it can bind to cholesterol in the intestine and help remove it from the body,” explains Alison Kaplanes, M.S., RD, CDCES.
This nutrient forms a gel in the digestive system that traps bile acids, which are necessary for fat digestion. “Bile is essential for the digestion and absorption of fats, so the body needs to replace it,” notes Ashley Reaver, M.S., RD. “It does this by utilizing our cholesterol stores and, thus, lowering our cholesterol levels.”
Despite its benefits, many individuals do not consume sufficient fiber, including soluble fiber. While a general fiber goal is set at 25 to 38 grams per day, the National Institutes of Health recommends that 10 to 25 grams should come from soluble fiber for effective cholesterol reduction.
Good sources of soluble fiber include beans, lentils, chickpeas, apples, pears, citrus fruits, and bananas. Oats and barley are particularly potent options due to their high beta-glucan content, a soluble fiber known for its cholesterol-lowering properties. For those not consuming enough soluble fiber through food, psyllium husk supplements are also available.
2. Unsaturated Fats
Fats are essential for human health, but the types of fats consumed can significantly affect heart health. “Choose heart-healthy fats instead of animal or dairy fats, which are primarily saturated fat,” Kaplanes advises.
Unsaturated fats are recommended, with two primary types being monounsaturated and polyunsaturated fats. According to the American Heart Association, replacing saturated fats with these unsaturated fats can lower LDL cholesterol levels. Monounsaturated fats can be found in avocados, peanut butter, olives, nuts, seeds, and olive and canola oils, while polyunsaturated fats are available in canola oil, soybean oil, tofu, nuts, seeds, and fatty fish.
3. Omega-3 Fats
Omega-3s, a type of polyunsaturated fat, are renowned for their ability to decrease triglycerides, which can elevate heart disease risk. They may also enhance overall cholesterol balance by reducing total cholesterol levels and boosting beneficial HDL cholesterol.
However, omega-3s can also increase LDL cholesterol, which may be a concern for some individuals. Before starting omega-3 supplements, it’s wise to consult a healthcare provider, especially for those with high LDL cholesterol, as they might suggest combining supplements with cholesterol-lowering medications.
In addition to supplements, incorporating fish into the diet is an effective way to obtain omega-3s. “Eat fish twice a week, especially the SMASH fish with more heart-healthy omega-3s: salmon, mackerel, anchovies, sardines, and herring,” advises Kaplanes. These fish are rich in EPA and DHA, the two long-chain omega-3 fatty acids most associated with heart health benefits.
4. Plant Sterols
Plant sterols, also known as phytosterols, are natural compounds present in small amounts in various plant foods. “Plant sterols have a similar chemical structure to the cholesterol from animals and can interfere with the body’s ability to absorb cholesterol from foods,” Reaver states. This interference can lead to lower levels of LDL cholesterol in the bloodstream.
Despite their benefits, plant sterols are naturally found in minimal quantities in a limited number of foods such as corn, canola, and soybean oils. For significant intake, fortified foods—like spreads, yogurts, and milks—are more reliable sources. Additionally, consulting with a healthcare provider regarding plant sterol supplements can be beneficial, as studies have indicated that they can raise beneficial HDL levels while simultaneously reducing total and LDL cholesterol, as well as lowering Apo-B, a protein associated with increased heart disease risk.
Implementing these nutrients into a balanced diet may serve not only to enhance overall health but also to specifically target cholesterol levels, ensuring a stronger foundation for heart health.
