Despite its negative connotations, cholesterol is essential to good health. Actually, the body uses the cholesterol that your liver produces for a variety of purposes, including the synthesis of hormones. However, consuming excessive amounts of particular fats, such as trans and saturated fat (found in fried foods and fatty meats), can boost LDL cholesterol levels, which are regarded as “bad.” According to the American Heart Association, this kind of cholesterol may build up in arteries, raising your risk of heart disease and stroke (AHA). It’s crucial to remember that added trans fats were formerly primarily present in processed foods, but the FDA has outlawed them. Nonetheless, several foods still naturally contain trans fats.
Reducing your intake of trans and saturated fats is essential to achieving optimal cholesterol levels. On the other hand, a variety of heart-healthy fats can raise or lower “good” HDL cholesterol, which is a wonderful way to raise cholesterol (or both!). You can find these unsaturated fats in a variety of foods that you can prepare for a snack this afternoon or serve on your plate later. They comprise monounsaturated and polyunsaturated fatty acids.
The Top 5 Fats to Lower Cholesterol
The kind of fat you eat matters when trying to lower your cholesterol levels. According to research, the following five foods are rich in essential unsaturated fatty acids that can lower cholesterol:
Pistachios
These are the kind of snacks you should stock up on. A 2021 meta-analysis published in Critical Reviews in Food Science and Nutrition, which included 12 randomized controlled trials, revealed that eating pistachios for approximately 12 weeks reduced total cholesterol by 7 points, LDL cholesterol by 4 points, and triglycerides (an additional form of fat) by the same amount. (The quantity of pistachios eaten ranged from one ounce to several studies.) These tiny nuts are rich in potassium, vitamin E, and antioxidants that may reduce inflammation and enhance blood vessel function. They may also help the body better break down fatty acids. Pistachios also include phytosterols, which are plant-based substances that have been shown to reduce cholesterol. As stated by the USDA, Pistachios provide 159 calories and 13 grams of fat per ounce, or 49 kernels. A tasty snack for a hectic afternoon is this toast with peaches and pistachios.
Flaxseed
It’s time to add some flax to your porridge in the morning. A 2022 clinical research published in Explore reports that over a 12-week period, persons with hypertension who took around an ounce of flaxseed experienced a 13-point drop in their systolic blood pressure—the top number on a blood pressure reading—as opposed to a 2-point increase in blood pressure in the placebo group. Furthermore, their total cholesterol dropped by over 20 points, while the placebo group saw a drop of only 12 points. If you have hypertension, lowering your cholesterol is a wise goal, according to the American Heart Association: Elevated cholesterol causes plaque deposits in arteries over time, making it harder for blood to flow through vessels and raising blood pressure. A tablespoon of ground flaxseed contains 3 grams of fat and 37 calories. Add flaxseed to your banana bread the next time to up your dose of heart-healthy fats.
Avocado
Nearly one in five Americans had low HDL cholesterol, according to CDC data. Higher cholesterol levels may be better for your heart health, even though this is just one measure of cholesterol. According to the AHA, HDL is regarded as the “good” kind of cholesterol since it transports LDL from the arteries back to the liver, where it is metabolized and eliminated from the body. In summary, you can increase your HDL by using avocado in your next salad or by snacking on veggie slices dipped in guacamole. According to a 2018 review and meta-analysis published in The American Journal of Clinical Nutrition, individuals who ate avocados had higher HDL levels than those who did not. Rich in fiber, monounsaturated fats, and plant sterols, avocados are a creamy fruit that, according to studies, may help lower cholesterol. Starting your day with a traditional avocado-egg toast is a tasty and heart-healthy option.
Plant-Based Fats
All it takes is a light coating of heart-healthy oil. According to a 2018 meta-analysis published in Critical Reviews in Food Science and Nutrition, eating plant-based oils high in antioxidants and plant sterols, which lower cholesterol, has been demonstrated to lower total and “bad” LDL cholesterol and triglyceride levels even more than olive oil. However, that does not imply that you should stop using olive oil: The greatest oil for raising “good” HDL cholesterol levels, according to the experts, is olive oil. Other studies have demonstrated that routinely drinking olive oil can strengthen the function of HDL cholesterol, such as a 2019 study published in Molecular Nutrition & Food Research.
Nearly one in five Americans had low HDL cholesterol, according to CDC data. Higher cholesterol levels may be better for your heart health, even though this is just one measure of cholesterol. According to the AHA, HDL is regarded as the “good” kind of cholesterol since it transports LDL from the arteries back to the liver, where it is metabolized and eliminated from the body. In summary, you can increase your HDL by using avocado in your next salad or by snacking on veggie slices dipped in guacamole. According to a 2018 review and meta-analysis published in The American Journal of Clinical Nutrition, individuals who ate avocados had higher HDL levels than those who did not. Rich in fiber, monounsaturated fats, and plant sterols, avocados are a creamy fruit that, according to studies, may help lower cholesterol. Starting your day with a traditional avocado-egg toast is a tasty and heart-healthy option.
Plant-Based Fats
All it takes is a light coating of heart-healthy oil. According to a 2018 meta-analysis published in Critical Reviews in Food Science and Nutrition, eating plant-based oils high in antioxidants and plant sterols, which lower cholesterol, has been demonstrated to lower total and “bad” LDL cholesterol and triglyceride levels even more than olive oil. However, that does not imply that you should stop using olive oil: The greatest oil for raising “good” HDL cholesterol levels, according to the experts, is olive oil. Other studies have demonstrated that routinely drinking olive oil can strengthen the function of HDL cholesterol, such as a 2019 study published in Molecular Nutrition & Food Research.
Saturated Fish
It’s time to prepare some fish for dinner, er, fatty fish. According to 2020 research published in the British Journal of Nutrition, people who eat the most fatty fish (at least 8 oz per week) have better HDL cholesterol and more favorable cholesterol profiles than people who eat the least amount of fatty fish (less than 4 oz per week). This finding may help lower the risk of cardiovascular disease. Omega-3 fatty acids, which are abundant in fatty fish, can lower blood pressure, inflammation, and the risk of blood clots. Two delicious suggestions to spice up dinner today are Sheet-Pan Salmon with Sweet Potatoes and Broccoli and Spicy Sardine Linguine.
Additional Advice for Lowering Cholesterol
According to the American Heart Association, if you have high cholesterol, making the following lifestyle adjustments and receiving medical attention can help bring your cholesterol back within a healthy range:
Eat a diet high in heart-healthy foods. A heart-healthy diet is rich in fruits, vegetables, whole grains, lean meats (such as chicken, turkey, and fish), nuts and seeds, legumes, and heart-healthy fats.
Make more movements. Exercise is great since it raises ticker-protective HDL levels.
Give up smoking and vaping. A wonderful place to start is by calling 1-800-QUIT-NOW, the CDC’s help line.
Sustain a healthy weight. Maintaining an active lifestyle and adhering to a heart-healthy diet will greatly contribute to maintaining a healthy weight. A modest weight decrease of five to ten percent of your present body weight can have a significant impact.
Discuss about prescription drugs. Consult your physician to determine whether using a statin or other cholesterol-lowering drug in addition to following the previously mentioned healthy lifestyle recommendations can help lower your cholesterol.
The Final Word
Fat typically gets a poor rap, particularly when it comes to controlling cholesterol. However, you are not required to get rid of it entirely. You can better control your cholesterol by making little dietary adjustments. One is to consume fewer foods high in saturated fats (like fatty red meats) and increase your consumption of foods high in unsaturated fats (such nuts and seeds, avocados, some plant-based oils, and fatty fish).
