Tips for a Low-Cholesterol Diet

According to America’s Health Rankings, high cholesterol affects nearly one-third of adults in the United States. High cholesterol levels significantly contribute to heart disease, the country’s fifth leading cause of death. Fortunately, you can reduce cholesterol levels by understanding what cholesterol is and adopting a low-cholesterol diet.

What is cholesterol?

Cholesterol has a bad reputation, but it’s not inherently bad for you. Cholesterol is a waxy substance your body produces and uses to build cells and hormones. The problem with cholesterol is that it can increase your heart disease and stroke risk when you have too much of it. Unfortunately, there are no signs or symptoms of high cholesterol, so it’s challenging to know if it’s a concern for you unless your doctor runs a blood test. However, you can still benefit from a low cholesterol diet even if you don’t have dangerously high cholesterol levels.

What foods have cholesterol?

The first step to revamping your diet is understanding what foods contribute to high cholesterol levels and which high-cholesterol foods contain nutritional value.

Saturated fats: Foods high in saturated fats are also high in cholesterol. Overeating saturated fats also increase the risk of heart disease and stroke and are the leading high cholesterol foods you want to avoid. Foods high in saturated fats include full-fat dairy products such as whole milk and cheese, red meats, processed meats like hotdogs and bacon, fried foods, and packaged baked goods like cookies and cakes.
Eggs: Eggs are high in cholesterol, but they’re not necessarily an unhealthy food. Eggs are high in protein and contain many valuable vitamins and minerals such as B vitamins and iron.
Shrimp: Like eggs, shrimp contains high cholesterol levels but is low in saturated fat. Shrimp is also high in protein, B vitamins, and zinc.
Lean meats: All meat contains cholesterol, as do all animal products. However, lean meats, like chicken and turkey, are low in saturated fat, making them a healthier alternative to red meats. Additional lean meat options include liver, kidneys, sweetbreads, and heart.

Low-cholesterol options

The goal of a low-cholesterol diet is not to eliminate cholesterol but ensure you’re eating healthy foods to help fuel your body.

Consider low-fat dairy alternatives- Full-fat milk, cheeses, and creams are often high in cholesterol. Instead of cutting dairy products from your diet, consider eating low-fat or fat-free options. You can also substitute dairy products for milk, cheese, and creams made with soy, oats, or almonds.
Ditch the egg yolks- Eggs are a great source of protein, so it’s good to keep eggs in your diet. However, if you’re worried about the cholesterol they contain, ditch the yolk! Egg white has many of the needed nutrients of the egg with the added cholesterol.
Go lean- Lean meats, like chicken and turkey, contain cholesterol, but they’re significantly more of a heart-healthy option than red or processed meats. Consider substituting some of your favorite go-to burgers, hotdogs, and brats for lean options.
Cook more meals and snacks at home- Saturated fats, which often contribute to high cholesterol levels, are found in many pre-packaged and processed foods. Lose unwanted cholesterol by opting for more home-cooked meals made with fresh ingredients.

Working with Visiting Angels

If you’re an older adult living with high cholesterol and would like help in the kitchen to prepare and cook a more heart-healthy diet, the team at Visiting Angels can help. Our professional caregivers can also assist with daily tasks like light housekeeping, personal grooming, and medication reminders.

Our Daphne office serves those in Baldwin county and the greater Mobile area. If you’d like to learn more about our services or schedule a complimentary consultation, send us a message or call 251.517.9700.