How to Eat Right for High Cholesterol

Managing high cholesterol starts with making smart dietary choices. A low-salt and low-fat eating plan is essential, with daily salt intake limited to no more than 6 grams. When it comes to cooking oils, opt for plant-based options such as corn oil, peanut oil, canola oil, tea seed oil, soybean oil, and olive oil. These are healthier alternatives that can help reduce bad cholesterol levels.

Best Protein Sources for High Cholesterol

When choosing protein, lean meats like chicken, turkey, beef, and lamb are acceptable in moderation. Fish is especially beneficial due to its omega-3 fatty acid content, which supports heart health. Other good choices include lean cuts of pork, duck, and other poultry, as long as visible fat is removed before cooking.

Foods to Avoid with High Cholesterol

Organ Meats and High-Fat Foods

It's important to avoid organ meats such as liver, brain, kidneys, lungs, and heart. These foods are high in cholesterol and saturated fats, which can worsen lipid levels. Also, steer clear of fried foods, cream-based products, butter, and fatty cuts of meat.

High-cholesterol foods like egg yolks, crab roe, fish roe, squid, and other shellfish should be limited. These foods can significantly raise LDL (bad cholesterol) levels and should be consumed sparingly, if at all.

Healthy Additions to Your Diet

Include more soy-based products in your meals, such as tofu, soy milk, and tempeh. These are excellent sources of plant-based protein and have been shown to help lower cholesterol levels. In addition, a diet rich in fresh fruits and vegetables is highly recommended. These foods are loaded with fiber, antioxidants, and essential nutrients that support cardiovascular health.

By making mindful food choices and focusing on a balanced, nutrient-dense diet, individuals with high cholesterol can take control of their health and reduce their risk of heart disease.