Lexi Webster
A healthy diet that helps reduce cholesterol is important for Australians, as approximately half of Australia's adult population has high blood cholesterol. While dietary cholesterol only plays a small role in increasing our bodies' cholesterol levels, what we eat has a big role to play in managing our cholesterol and heart health. To reduce your levels of bad LDL cholesterol and triglycerides, follow a heart-healthy eating pattern. This means choosing a variety of fresh and unprocessed foods, and limiting unhealthy fats, salt, and added sugar. A heart-healthy eating pattern is high in wholegrains, fibre, vitamins, minerals, and healthy fats.
Foods to Eat to Lower Cholesterol in Australia
| Characteristics | Values |
|---|---|
| Diet type | Heart-healthy eating pattern |
| Food groups | Fresh and unprocessed foods, wholegrains, fibre, vitamins, minerals, healthy fats, healthy protein sources |
| Specific foods | Fish and seafood, legumes (beans and lentils), nuts, seeds, eggs, lean poultry, low-fat dairy, fruits and vegetables, olive oil, soybean oil, sunflower oil, safflower oil, canola oil, peanut oil, sesame oil, herbs and spices |
| Lifestyle changes | Regular physical activity, quitting smoking, reducing alcohol consumption |
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What You'll Learn
Eat foods high in soluble fibre
Eating foods high in soluble fibre is an effective way to lower cholesterol. Fibre is a key nutrient for health and most Australians are not consuming enough of it. There are two types of fibre: soluble and insoluble. Both are beneficial and can be found in most plant foods.
Soluble fibre is particularly good for lowering cholesterol. It forms a gel that slows down the rate of digestion and the absorption of sugars from the intestines. This helps to maintain lower blood sugar levels and prevent a rapid rise in blood insulin levels, which has been linked with obesity and an increased risk of diabetes. Soluble fibre also helps to lower LDL (bad) cholesterol levels. When blood cholesterol levels are high, fatty streaks and plaques are deposited along the walls of arteries, which can lead to an increased risk of coronary heart disease.
To increase your soluble fibre intake, try to eat more plant foods such as fruits, vegetables, oats, barley and legumes. Wholegrains are also a great source of soluble fibre, including rice, oats, quinoa, barley, millet, polenta and buckwheat. It is recommended to eat two pieces of fruit and five servings of vegetables each day.
It is important to increase your fibre intake slowly to avoid digestive upset and drink lots of water.
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Consume healthy, polyunsaturated fats
Consuming healthy, polyunsaturated fats is an important part of lowering cholesterol. While saturated and trans fats are not ideal, you don't have to cut out all fats from your diet. Instead, focus on eating more polyunsaturated and monounsaturated fats, which provide essential fatty acids and vitamins without significantly raising your LDL cholesterol levels.
Healthy polyunsaturated fats include soybean, sunflower, safflower, canola oils, and margarine spreads made from these oils. You can also use cooking oils made from plants or seeds, such as olive, peanut, sesame, and safflower oils.
Oily fish, such as herring, mackerel, sardines, salmon, and tuna, are excellent sources of polyunsaturated fats, particularly omega-3 fatty acids. Adding wholegrains to your fish dishes can further boost the cholesterol-lowering effects.
Nuts and seeds are also rich in polyunsaturated fats and can be enjoyed as a snack between meals to keep you feeling fuller for longer. Regular consumption of nuts and seeds has been linked to lower levels of LDL cholesterol.
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Choose fresh, unprocessed foods
Choosing fresh, unprocessed foods is key to lowering cholesterol and improving overall health. This means opting for whole, natural foods that are free from artificial additives and preservatives. Here are some tips to incorporate more fresh, unprocessed foods into your diet:
Increase your fruit and vegetable intake: Aim for a minimum of two fruits and five vegetables every day. Fruits and vegetables are excellent sources of soluble fibre, which helps to lower LDL cholesterol by slowing down digestion and reducing cholesterol absorption. They are also rich in antioxidants, vitamins, and minerals, which are essential for overall health. Focus on colourful varieties, especially yellow and orange fruits and vegetables, as they tend to have higher levels of beneficial antioxidants.
Choose lean protein sources: Include a variety of fresh, unprocessed proteins in your diet, such as fish, seafood, legumes (beans, lentils), nuts, and seeds. These foods provide essential amino acids and healthy fats while helping to lower cholesterol. If you consume red meat, opt for lean cuts and limit your intake to 1-3 times per week.
Select whole grains: Opt for whole grains such as brown rice, quinoa, whole wheat bread, and oats. These are excellent sources of insoluble fibre, which is crucial for digestive health. Whole grains also provide B vitamins, minerals, and healthy carbohydrates for sustained energy.
Reduce processed and fatty foods: Limit your consumption of processed meats, pre-packaged foods, and foods high in unhealthy fats, salt, and added sugars. These can contribute to high cholesterol and increase the risk of heart disease. Instead, choose fresh, home-cooked meals prepared with whole, unprocessed ingredients.
Drink plenty of water: As you increase your fibre intake, be sure to stay hydrated by drinking plenty of water. This will aid digestion and help prevent constipation, which is a common side effect of a high-fibre diet.
Incorporating these fresh, unprocessed foods into your diet is a positive step towards lowering your cholesterol and improving your overall health. Remember, it's also important to combine these dietary changes with regular physical activity and a healthy lifestyle.
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Limit alcohol consumption
While some believe that light to moderate alcohol consumption can raise HDL (the "good" cholesterol), heavy drinking can increase total cholesterol, LDL (the "bad" cholesterol), and triglycerides. This raises the risk of developing cardiovascular disease.
Alcohol is broken down in the liver and reconstructed as cholesterol and triglycerides. The more you drink, the more your levels of cholesterol and triglycerides rise. High levels of these waxy fats are not good for your health. People who drink heavily tend to have very high triglyceride levels, which can increase the risk of diabetes, pancreatitis, and stroke.
While light to moderate alcohol consumption may be linked to a reduced risk of heart disease, stroke, and heart disease-related death, higher-quality studies are needed to confirm these benefits. Experts warn that even light to moderate alcohol consumption can have adverse health effects.
The American Heart Association does not recommend that you start drinking alcohol specifically to lower your cholesterol or improve your heart health. Instead, the organization advises watching your weight, eating a healthy diet, and exercising regularly to keep your cholesterol levels in check.
To reduce your cholesterol levels, it is recommended that you limit alcohol consumption to no more than 10 standard drinks a week and no more than four standard drinks on any one day.
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Exercise regularly
Exercise is an important part of managing cholesterol levels. While dietary changes are important, combining them with physical activity can also help improve your cholesterol and decrease your risk of heart disease.
The Australian government recommends 30 to 45 minutes of physical activity per day, five or more days a week. This can help manage cholesterol levels and reduce the risk of heart disease. Even if you can only manage 10 minutes of activity a day to start with, this is better than none and will help get you into a good routine. Over time, you can build up to the recommended amount.
Any exercise is beneficial, but some good options to try are:
- Swimming
- Biking
- Walking
- Jogging or long-distance running
- Yoga
These types of exercises have been proven to lower LDL cholesterol levels and improve HDL cholesterol levels.
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Frequently asked questions
You should eat foods that are high in soluble fibre, as they can reduce the amount of LDL (bad) cholesterol in your blood. Soluble fibre is found in fruits, vegetables, wholegrains, legumes, nuts and seeds. You should also eat foods that are rich in omega-3, such as fish, and healthy, polyunsaturated and monounsaturated fats, such as soybean, sunflower, safflower, canola oil and margarine.
You should avoid foods that are high in saturated and trans fats, as these can increase levels of LDL cholesterol. This includes foods that contain "hydrogenated oils" or "partially hydrogenated vegetable oils". Alcohol is also not recommended as it is of low nutritional value and contributes unnecessary kilojoules (energy).
In addition to diet, you should also focus on other lifestyle changes, such as increasing physical activity, quitting smoking, and reducing weight to a healthy level.
