Best and Worst Foods for Lowering Cholesterol

You’re probably aware there’s cholesterol in your body and that too much cholesterol is bad for you, but do you know what cholesterol is and what raises cholesterol levels? September is National Cholesterol Education Month, and it’s the perfect time to educate yourself about cholesterol and how to maintain healthy cholesterol levels.

Understanding Cholesterol

Cholesterol is a fat-like substance produced by the liver that the body uses to make cells, vitamins, and hormones. The body produces all the cholesterol it needs, but people can put additional cholesterol into their bodies through food, typically animal and animal byproducts. Too much extra cholesterol can cause high cholesterol levels, which can lead to heart disease and stroke.

Foods to Try

While there’s plenty of food that contains high cholesterol levels, there’s also food that nutritionists found to lower cholesterol.

Oats- Oats are full of soluble fiber, which helps remove cholesterol from the body. In the morning, a bowl of oatmeal or oat-based cereal can provide your body with up to 2 grams of soluble fiber.
Fish- Fish contains omega-3 fats, which can reduce triglycerides and keep the heart safe from high cholesterol risks. Plus, replacing red meats high in cholesterol with fish reduces your cholesterol intake.
Soy- Soy and soy products are a great alternative to full-fat dairy products such as cheese and milk. Consuming at least 25 grams of soy per day may even lower cholesterol levels by up to five percent.
Produce- While some fresh fruits and vegetables contain soluble fiber, eating fresh produce won’t actively lower cholesterol. However, since produce doesn’t contain cholesterol, incorporating more fruits and vegetables into your diet can help you limit your consumption of high-cholesterol foods.

Foods to Avoid

In general, you don’t want to consume more than 300mg of cholesterol per day. If you’re struggling with high cholesterol, here are a few foods you should consider removing from your diet.

Eggs- One large egg has more than 250mg of cholesterol, which means eating just one egg puts you at your daily cholesterol limit. Most of that cholesterol lives in the yolk. To reduce your cholesterol intake, you can remove the yolk or find an egg-free alternative.
Shellfish- Not all shellfish are high in cholesterol, but prawns, crab, and lobster can contain anywhere from 160mg to 275mg per serving. However, shellfish such as mussels, scallops, clams, and oysters are relatively low in cholesterol and saturated fat, making them a great option if you’re craving shellfish.
Liver- The liver naturally produces cholesterol, so it would make sense that eating an animal’s liver would raise your cholesterol levels. The cholesterol found in the liver can vary depending on the animal, but lamb and calf liver are at the top of the cholesterol scale with 430mg and 370mg, respectively. Chickens’ liver also has high cholesterol levels of 380 mg.
Cheese- A single slice of cheese can contain roughly 20mg of cholesterol. While the number may seem low, the cholesterol can add up if you eat foods heavy in cheese, such as pizza or stuffed pasta. Consider cutting the cheese down in recipes or ordering food without the cheese to avoid the extra cholesterol.

How Visiting Angels Can Help

If you or an aging loved one is living with high cholesterol and needs help planning and cooking healthier meals, the team at Visiting Angels Douglasville, Georgia, can help. Our caregivers can assist with meal planning, grocery shopping, cooking, and medication reminders. In addition to assisting seniors in taking better care of their cholesterol, caregivers can also provide light housekeeping, mobility assistance, transportation, and personal grooming. Our Douglasville office serves those in Douglasville, Lithia Springs, Smyrna, Mableton, and the surrounding Georgia communities. If you’d like to learn more about our services, you can complete this online form or call us at 678.383.1962.