High Cholesterol
Before we get into what foods are important to eat in order to lower cholesterol, let’s understand why high cholesterol is hazardous to your health in the first place. Cholesterol is a lipid that is present in the blood, and it is needed to help produce cell membranes, hormones, vitamin D, and bile acids. This all helps the metabolism work efficiently. However, having too much cholesterol can cause buildup of plaque in the artery walls. When the body gets cholesterol from sources such as meat or full-fat dairy products, the saturated and trans fats from these foods cause the liver to produce more cholesterol than is needed.
The two different types of cholesterol are LDL (often referred to as the “bad” cholesterol), which delivers cholesterol to cells, and HDL (often referred to as the “good” cholesterol), which takes the cholesterol from the cells back to the liver. Recent research suggests that there is no “bad” or “good” cholesterol. Having a large amount of HDL is not going to compensate for having too much LDL. So the question becomes, how can you maintain healthy cholesterol levels? With diet of course.
The top main foods to avoid to lower cholesterol are highly saturated fats, processed vegetable oils, and processed meats. This does NOT mean you should skip out on organic farm raised eggs or grass-fed beef. Eggs and red meat get a lot of bad rap in the world of cholesterol, but they are not the problem with high cholesterol levels. Processed beef with a high fat content is going to be the problem here.
In order to maintain healthy cholesterol levels, foods high in fiber and antioxidants should be focused on. Vegetables are crucial to consume. Dark leafy greens, such as spinach and kale, are high in antioxidants, while beets, onions, cabbage, broccoli, and artichokes are all a necessity to lower LDL cholesterol. Chia or flax seeds are very high in fiber which causes the body to excrete bile, forcing more creation of bile to use up excess cholesterol. Foods with mono- and polyunsaturated fats, (nuts, olive oil, avocado, and salmon), green tea (high in antioxidants), turmeric (fights inflammation and lowers LDL), garlic, and lean protein should all be consumed to help lower LDL levels and maintain a healthy lifestyle. Remember, stick to the organic and free-range foods!
For post workout meals, consuming carbohydrates that are high-fiber and high in antioxidants will be an added bonus to help lower cholesterol. High fiber carbohydrates include sweet potato, pear, blackberries, oranges, figs, apples, and bananas. Cranberries, strawberries, blueberries, pomegranates, and cherries will be a few of the fruits needed to consume antioxidants.
There is no direct correlation between meal frequency and lower cholesterol levels, however, research has shown that individuals who eat five to six smaller meals per day have lower cholesterol levels than those who eat three large meals per day. This is likely the case due to overeating. When a person goes six hours without eating until dinner, he/she is likely to be very hungry, so overeating occurs. By eating smaller meals, this can reduce the need to overeat (and binge on palatable foods high in saturated fats) when meal time comes.
Intermittent fasting may be a way to help lower cholesterol levels. When fasting, free fatty acids (FFA) are used for energy, and the FFA synthesis is reduced. This ultimately results in a lower LDL level. LDL levels can be lowered by making the body use them. So by having a smaller window of eating, less cholesterol will be produced making the LDL levels remain lower. However, everyone is different. Some may not experience any individual changes in cholesterol levels from intermittent fasting.
When pregnant, it is completely normal to have higher cholesterol levels. The increase in cholesterol is needed in order to make steroid hormones, such as estrogen and progesterone. Problems arise when an individual that already has high cholesterol becomes pregnant because this may lead to hypertension. Since the window of pregnancy is so small compared to the lifespan of a woman, it is best to deal with any high cholesterol levels after the pregnancy is completed so the fetus is not effected by any medications.
Macronutrient ratios differ for everyone, but if the main focus is to lower cholesterol then it would be ideal to consume a diet of about 25% protein, 55% carbohydrates, and 20% fat. The important aspect is to keep saturated fats lower while still eating lean protein and high-fiber carbohydrates.
A ketogenic diet is an effective way to increase HDL cholesterol, which is positive. Low carbohydrate diets yield greater increases in HDL cholesterol. However, research suggests that a ketogenic diet can also slightly increase LDL levels, which is not what is needed when cholesterol levels are high. In order to keep LDL levels down, it is important to monitor saturated fat intake, especially on a ketogenic diet. The American Heart Association recommends that to lower LDL cholesterol, saturated fat intake should be kept to about 5-6% of total calories. For a 2000 calorie diet, this would be about 11 to 13 grams of saturated fats.