Heart disease remains one of the leading causes of death worldwide, and high cholesterol is a major risk factor. Fortunately, diet plays a crucial role in managing cholesterol levels and promoting cardiovascular health. Discover the key nutrients and the best foods to include in a low-cholesterol diet.

Key Nutrients for a Low-Cholesterol Diet

1. Soluble Fibre

Soluble fibre helps reduce low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, by binding to cholesterol molecules in the digestive system and removing them from the body. Studies show that consuming 5-10 grams of soluble fibre per day can significantly lower LDL levels (Anderson et al., 2009).

Best Sources:

• Oats and oat bran

• Beans and lentils

• Apples, pears, and citrus fruits

• Barley and psyllium husk

• Brussels sprouts and carrots

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats known for their heart-protective properties. They help reduce inflammation, lower triglyceride levels, and prevent the formation of blood clots. The American Heart Association (AHA) recommends eating fish rich in omega-3s at least twice a week (AHA, 2021).

Best Sources:

• Fatty fish (salmon, mackerel, sardines, anchovies, herring)

• Chia seeds and flaxseeds (cold-milled)

• Walnuts

3. Plant Sterols and Stanols

Plant sterols and stanols are naturally occurring compounds that block cholesterol absorption in the intestines. Consuming 2 grams of sterols or stanols per day can lower LDL cholesterol by 5-15% (Jones et al., 2018).

Best Sources:

• Nuts and seeds

• Whole grains

• Vegetable oils (sunflower)

4. Healthy Fats (Monounsaturated and Polyunsaturated Fats)

Replacing saturated fats with monounsaturated and polyunsaturated fats can improve cholesterol levels and reduce heart disease risk. These fats increase high-density lipoprotein (HDL), or “good” cholesterol, which helps remove excess cholesterol from the bloodstream.

Best Sources:

• Olive oil and avocado oil

• Avocados

• Nuts (almonds, cashews, pecans)

• Fatty fish and tofu

5. Antioxidants and Polyphenols

These compounds help reduce oxidative stress and inflammation, which contribute to heart disease. They also improve blood vessel function and prevent LDL cholesterol from oxidising (Curin & Andriantsitohaina, 2021).

Best Sources:

• Berries (blueberries, strawberries, raspberries)

• Dark chocolate (at least 70% cocoa)

• Green tea

• Red grapes and pomegranates

What to Limit in a Low-Cholesterol Diet

While adding heart-healthy foods is essential, reducing harmful dietary components is just as important:

• Saturated fats: Found in red meat, full-fat dairy, and fried foods, saturated fats can raise LDL cholesterol levels.

• Trans fats: Often found in processed and fast foods, trans fats increase LDL while lowering HDL cholesterol.

• Refined carbohydrates and added sugars: These contribute to high triglyceride levels and metabolic syndrome.

• Excess sodium: Too much salt can raise blood pressure, increasing cardiovascular risk.

A heart-healthy, low-cholesterol diet includes plenty of fibre-rich foods, healthy fats, and antioxidant-rich plants while limiting saturated fats, trans fats, and processed foods. By making these dietary adjustments, you can take a proactive approach to protecting your heart health.

References:

• American Heart Association. (2021). Omega-3 fatty acids and heart health. Retrieved from www.heart.org

• Anderson, J. W., et al. (2009). “Dietary fibre and lipid metabolism.” American Journal of Clinical Nutrition, 89(5), 1146-1150.

• Curin, Y., & Andriantsitohaina, R. (2021). “Polyphenols as potential therapeutics for cardiovascular diseases.” Current Pharmaceutical Design, 27(1), 105-123.

• Jones, P. J., et al. (2018). “Clinical trial evidence for the efficacy of plant sterols and stanols in reducing LDL cholesterol.” Journal of the American College of Cardiology, 72(1), 56-68.