What to Eat to Lower Your Cholesterol

By Mike DuBose with Blake DuBose and Surb Guram, MD

 

Part III of the Lowering Cholesterol without Statin Drugs Series

Fruits, vegetables, meats, grains, oils, and other foods are more than just sustenance, giving the body energy to live. They can also serve as edible medicines, helping to improve many aspects of your health! In addition to how delicious it can be, there are a number of beneficial health effects that stem from eating a diverse, balanced diet heavy on foods that occur in nature—not a laboratory. In fact, there are many foods that can help balance your cholesterol and offset the dangers introduced by the fatty, processed, and unhealthy foods that are common in American diets today.

As reported in the Harvard Heart Letter, “When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods that fight high cholesterol in different ways should work better than focusing on one or two… Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a ‘natural’ way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins. Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health. That’s a portfolio worth protecting.”

There are many diets out there for weight loss, and you want to find a safe, healthy plan that is doctor-recommended. Even amongst healthy, proven diets, some work better for some people than others. Ultimately, it is up to you to find a diet that is satisfying and fun while also helpful to your health goals. We will discuss the benefits of individual foods and food groups in greater detail below, but you many want to do some additional research on diets like the Atkins (low-carb) Diet, Mediterranean Diet, and DASH (Dietary Approaches to Stop Hypertension) Diet as a starting point. The Atkins Diet has been proven very effective for weight loss, and the Mediterranean Diet, which emphasizes monounsaturated fatty acids found in olive oil and the omega-3 fatty acids in fish and vegetables, offers protection from coronary heart disease and colon cancer.

Before we move on to individual foods, it’s important to note the difference between “good” fats, which can help your heart, and “bad” fats, which can damage it:

The good: Monounsaturated and polyunsaturated fats are known as “good fats.” When eaten in moderation, they can have a beneficial effect on your heart, raising HDL cholesterol and reducing inflammation. These fats are found in olive, canola, peanut, safflower, and sesame oils, and in certain foods and drinks. One rule of thumb is that they tend to stay liquid at room temperature.

The not-so-good: Saturated fats consist of triglycerides containing only saturated fatty acids. They are found in butter, lard, whipped cream, coconut and palm oils, and animal sources such as red meat, poultry, and full-fat dairy products. There is a debate in the scientific community about the dangers of saturated fats, with a 2014 review of hundreds of studies concluding that people who ate more saturated fats did not exhibit higher rates of heart disease. For example, the traditional Inuit (or Eskimo) diet is rich in saturated fats (coming from wild animals traditionally hunted by the group for food in a harsh climate where few plants can grow), but this population has a lower rate of heart disease than many other people in the world, including Americans. New research published in the Annals of Internal Medicine journal also found that people who ate higher levels of saturated fat didn’t necessarily have higher rates of heart disease than those who ate less. It also failed to find proof of less disease in those eating higher amounts of unsaturated fat, including monounsaturated fat like olive oil or polyunsaturated fat like corn oil. However, the American Heart Association (AHA), Consumer Reports, and major research hospitals still contend that saturated facts are bad for you and should be reduced or avoided in your diet. To play it safe until more studies can be conducted, follow the AHA’s recommendation and limit saturated fats.

The very bad: Trans fats are the most dangerous of the fats. They are found in some certain hydrogenated oils, margarine, cake, fast foods, biscuit mixes, chips, breakfast cereals, energy bars, frozen pies, microwave popcorn, coffee creamers, refrigerated dough products like biscuits and cinnamon rolls, frostings, dips, baked goods, candy, and crackers. They are uncommon in nature, but became commonly produced from vegetable fats starting in the 1950s. Trans fats are cheap and are used by prepackaged food producers to prolong shelf life and by restaurants and fast food outlets in their deep fryers. According to the Mayo Clinic, trans fats are “double trouble” because they lower your good HDL cholesterol while increasing your bad LDL. So dangerous are they, in fact, that the Food and Drug Administration (FDA) will require by 2018 that all food manufacturers obtain permission to use trans fats in any foods or liquids! Avoid these fats as much as possible, and be vigilant: as the Mayo Clinic reported, even if the label says no trans fats, there could be traces that add up daily—the law states that less than .5 grams per serving can still legally be referred to as 0% trans fats!

Scientific research has indicated that there are some foods that promote good cholesterol and reduce bad cholesterol. Here are some types of food to keep in mind when transforming your diet with more heart-healthy habits:

Omega-3 fatty acid-rich fish: Eat at least two servings of fish per week, focusing on the types that are highest in omega-3 fatty acids, like: cod, Atlantic or Pacific herring, Atlantic mackerel, sockeye salmon, wild Alaskan salmon, lake trout with pink meat, sardines, white albacore tuna canned in water, farm-raised Atlantic salmon, and bluefish. Each 3.5 ounce serving of most of these fish equals 1 gram of omega-3. (Salmon and sardines are the lowest in mercury, which you want to make sure you don’t consume much of.) Other fish that are lower in omega-3s but are still good are sturgeon, anchovy, mussels, pollock, tilapia, and Pacific halibut. Consumer Reports recently cautioned about eating fish that were raised or caught in foreign countries, so seek fish raised or caught in the US and its surrounding oceans and lakes. Most shellfish, like shrimp and lobster, actually raise your bad LDL levels and should be limited.

Low-fat dairy products and egg alternatives: Reduced fat dairy products offer much of the flavor of their full-fat counterparts, but with less cholesterol. Try shifting from high-fat dairy products to 1% milk, 2% cheese, and low-fat Greek yogurt. Many people enjoy non-dairy “milks,” such as almond or soy milk, just as much (or more) than regular milk! I was pleasantly surprised to find that unsweetened almond milk with vanilla is quite good.

Eggs are a great source of protein, but limit how many yolks you consume and replace some with egg whites.

Beans and peas: These high-fiber, high-protein legumes make excellent meat substitutes and go well in salads, chili, stuffed potatoes, dips, and spreads. Eat five servings per week—try different types like edamame (soybeans), black-eyed peas, lentils, and navy, pinto, black, white, butter, garbanzo, or kidney beans.

Whole grains: According to WebMD.com, “Eating more whole grains is an easy way to add a layer of ‘health insurance’ to your life. Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon.” Examples include: oatmeal (the steel-cut type is recommended); brown rice; oat bran; non-microwave popcorn; whole rye; wild rice; buckwheat; 100% whole wheat flour; and whole grain corn.

Low-salt nuts rich in omega-3s: Most nuts have traces of omega-3s, but the highest amounts are present in walnuts, almonds, Brazil nuts, flaxseed, and butternuts. Eat about 2 ounces per day (a small handful). Nuts are high in calories, so to avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat, or croutons in your salad, add a handful of walnuts or almonds.

Omega-3-rich butters and margarines: Some margarines and butters contain high amounts of saturated and trans fats, so always read your labels! Consumer Reports recommends Land O’Lakes with Canola Oil, Smart Balance (our choice), and I Can’t Believe It’s Not Butter (light spread) to help raise good HDL levels. Generally, avoid using regular butter or most margarines.

Soluble high-fiber fruits and vegetables: Recommended by the Food and Drug Administration, soluble fiber not only keeps your digestive system working well, but it also been scientifically proven to reduce LDL blood cholesterol, raise HDL levels, and lower triglycerides. Fiber loves LDL, and studies have shown that it absorbs fat in the gut and controls inflammation. Good high-fiber fruits and vegetables include apples, plums, bananas, pears, prunes, avocados (high in monounsaturated fats and niacin, but also in calories), tomatoes, whole grain corn, spinach, barley, eggplant, okra, purple grapes, apricots, butternut squash, cantaloupe, peaches, sweet potatoes, papaya, pineapple, tangerines, yellow peppers, yellow raisins, strawberries, and citrus fruits such as oranges (avoid grapefruit if you are taking medications that negatively interact with it). If you are serious about lowering your cholesterol naturally, shoot for 4-5 servings of fruits and vegetables daily, and watch out for the calorie-laden and high-cholesterol dressings on many salads! Ideally, the more vegetables and fruits you eat and the less dairy and meat products, the higher your chances of successfully lowering your bad cholesterol.

Liquids: Drink black and green teas, which contain flavonoids and antioxidants (but watch the green tea if you are on a prescribed blood thinner, as it also thins the blood). Resveratrol, a compound found in red wines (particularly darker ones like cabernet sauvignon), is believed to raise good HDL cholesterol levels. So, one 5-ounce glass of wine per day for women and two for men may actually be good for you! If you do not drink, though, there’s no need to reach for the bottle: resveratrol supplements are available (but use caution if you are on a blood thinner because there could be side effects.) Resveratrol can also be found in the skins of grapes, blackberries, purple grape juice, and cranberries. Some juices, including Minute Maid Heartwise orange juice, have been enhanced with plant sterols and may help lower cholesterol as well. Avoid drinks that are high in sugar and fructose, like regular colas, fruit drinks, Hi-C, and Kool-Aid.

Sweets: “Dark” chocolate, which contains more cocoa than milk or semisweet chocolate, contains high levels of flavonoids—potent antioxidants also found in tea, red wine, and apples—which protect cells. It also contains magnesium and copper, which help nerves to transmit chemical messages; improves blood flow; promotes positive moods; and protects arteries. It oxidizes LDL and reduces the damage caused by the bad cholesterol while also raising HDL. Eat up to 1-1.5 ounces daily, but watch the calories! One reasonable option is Dove Dark Chocolate Promises, which contain 42 calories and about 3 grams of fat per morsel. Stay away from syrups, sugar, pastries, croissants, cakes, and candies, which tend to raise LDL cholesterol and are high in fat.

Meats: When it comes to animal proteins, WebMD.com recommends choosing the leanest cuts available and trimming off any visible fat. Select poultry, fish, and plant foods more often than red meat, but if you have a craving for beef (or pork), good choices are pork tenderloin, 95% lean ground beef, round, chuck, filet mignon, bison, and flank steak. Look for labels that say “choice” or “select” rather than “prime.” Avoid pizza; processed meats like bologna, sausage, and bacon; fast foods; and all types of livers. Generally, the less fat in the meat, the better it is for you.

The best cooking methods: Avoid frying whenever possible. Instead, grill, broil, steam, microwave, roast, and bake foods to minimize the amount of fat used. When using a slow cooker or regular pot to cook meats and other foods, before the juices cool, skim the layer of fat off the top. This will make it even healthier for you!

When fats are needed, use good oils high in monounsaturated and polyunsaturated fats. University of California at San Diego researchers recommend olive and flaxseed oils, and Consumer Reports echoed these findings plus added canola oils to the recommended list. However, stay away from coconut oil, which has up to 90% saturated fat (as compared to 60% for butter)!

 

The bottom line: In some cases, all you need to reduce cholesterol is right in front of you in the bounty of healthy foods available at your local grocery store! By improving your diet, incorporating more exercise, and keeping your weight at a healthy level, you can help reduce the cholesterol in your body to healthy levels. But what if these lifestyle changes alone don’t work? There are some medicines available, particularly statin drugs, that can also impact cholesterol. Read our final segment on statins and supplements to learn about the pros and cons of these medicinal substances.

 

About the Authors: Our corporate and personal purpose is to “create opportunities to improve lives” by sharing our knowledge, research, experiences, successes, and mistakes. You can e-mail us at [email protected].

Mike DuBose, a University of South Carolina graduate, is the author of The Art of Building a Great Business. He has been in business since 1981 and is the owner of Research Associates, the Evaluation Group, DuBose Fitness Center, and Columbia Conference Center. Visit his nonprofit website www.mikedubose.com for a free copy of his book and additional business, travel, health, and personal published articles.

Blake DuBose graduated from Newberry College’s Schools of Business and Psychology and is president of DuBose Web Group (www.duboseweb.com).

Katie Beck serves as Director of Communications for the DuBose family of companies. She graduated from the USC School of Journalism and Honors College.

Dr. Surb Guram, MD is a board-certified internist and a graduate of the University of South Carolina School of Medicine. He is a partner with the SC Internal Medicine Associates in Irmo, SC and has practiced internal medicine in the Midlands for the past 30 years. See www.scinternalmedicine.com for more information on Dr. Guram and his practice.

 

© Copyright 2015 by Mike DuBose—All Rights Reserved. You have permission and we encourage you to forward the full article to friends or colleagues and/or distribute it as part of personal or professional use, providing that the authors are credited. However, no part of this article may be altered or published in any other manner without the written consent of the authors. If you would like written approval to post this information on an appropriate website or to publish this information, please contact Katie Beck at [email protected] and briefly explain how the article will be used; we will respond promptly. Thank you for honoring our hard work!

 

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