Lower Cholesterol Diet: Foods to Eat & Avoid

For decades, cholesterol has been identified as one of the great enemies of cardiovascular health. However, in recent years, scientific evidence has begun to qualify this message, since cholesterol is, in fact, a necessary fat for the body, essential for cell renewal, the production of hormones and vitamin D.

In 2016, the Danish doctor Uffe Ravnskov, author of the book Cholesterol myths and active member of The International Network of Cholesterol Skpetics (THINCS) surprised the scientific community by concluding that there is no direct relationship between having high cholesterol levels and reduced longevity. What’s more, his data even showed that many people with high levels of LDL – the so-called “bad” cholesterol – lived longer than those with low values. Since then, several studies have supported that apparent contradiction. However, the scientific community recommends being cautious with these types of findings and continuing to treat cholesterol as a risk factor for cardiovascular diseases, especially in young or middle-aged adults.

Nutritionist Paloma Quintana agrees that cholesterol has often been studied as a factor isolated from the rest of the diet. “Whether cholesterol goes up or down depends on many factors, therefore we must avoid this ‘I have high cholesterol, I’m sick’ thing. There are foods that may have cholesterol that are not related to pathologies and that should not be demonized: the egg is a good example of this, but not the only one.”

Quintana reminds us that to keep cholesterol levels at bay, we must take into account factors such as physical exercise, which improves cardiovascular health and reduces inflammatory parameters, not having excess adiposity and, in general terms, eating healthily. “That we do not lack vitamins, fiber, minerals and other nutrients that will make our general health good and cholesterol circulate better through the body.” Finally, he insists on ensuring sun exposure and trying to control stress, since “hyperventilation is closely related to metabolism.”

The egg myth

For years, eggs have been unfairly singled out for their cholesterol content. However, current studies agree that moderate consumption does not increase cardiovascular risk, as had long been believed. In fact, it is a food rich in high-quality proteins, vitamins and antioxidants, as well as moderately caloric (a medium egg has about 80 calories) and very satiating.

Therefore, it is advisable to include it in the diet regularly, since it is a source of proteins of high biological value (which means that they contain all the essential amino acids) and can displace the consumption of red meat, linked to numerous pathologies. Nutritionist Paloma Quintana recommends giving more prominence to eggs in our daily lives in the most diverse ways, “from a snack based on hard-boiled eggs, very easy to transport, or at breakfast: from scrambled eggs to an omelet sandwich to have at work.”

Be careful with ultra-processed foods

Much has been said about the impact of fats on cholesterol, without taking into account that they have different profiles and not all of them behave the same. However, a risk factor as important as sugar has been ignored. “It is the ultra-processed ones, full of simple sugars, with poor quality fats and refined flours, that are really harmful,” explains Quintana, and remembers that the fructose present in fruit does not behave in the same way as simple sugars. “Fruit has many antioxidants and its sugar does not have the same effect as ultra-processed foods.” In any case, remember that fruit consumption should be part of a healthy diet and should not be the protagonist in the diet.

Not all sausages are the same

Although traditional sausages often have a bad reputation for their saturated fat and salt content, not all of them are the same. Those made with lean meats, without added sugar or unnecessary additives, can have an occasional place in a balanced diet. What should be avoided are ultra-processed meats: sausages, industrial cold cuts or products with endless lists of ingredients. A study carried out by the University of Oxford revealed that consuming about 50 grams of processed meat per day – such as bacon, sausages or sausages – can increase the risk of heart disease by almost 20%, mainly due to its high content of salt and saturated fat. In the case of unprocessed red meat, such as beef, pork or lamb, the increased risk was reduced to 9%, while no relationship was found between the consumption of poultry – chicken or turkey, lower in saturated fat – and heart problems.

Physical exercise, a proven ally

A meta-analysis published in 2007 in Archives of Internal Medicinewhich reviewed 25 studies with more than 1,400 patients, found that physical exercise increases HDL (“good”) cholesterol levels by an average of 2.53 mg/dL. The effect was most notable in people with total cholesterol levels greater than 220 mg/dL and a body mass index less than 28. In other words, exercise not only improves cholesterol, but also weight and metabolic health as a whole.

Sugary drinks: a silent enemy

Sugary drinks, including many industrial juices and shakes, are directly linked to an increase in LDL cholesterol and triglycerides, according to a study published in the Journal of the American Heart Association. Although they are presented as “natural”, these products usually concentrate a large amount of free sugar and hardly provide fiber. The advice of nutritionists is clear: “It is better to always consume whole fruit and avoid juices, even if they are natural smoothies, which should be consumed occasionally. We don’t even talk about industrial ones,” says Quintana.

Seafood: less guilty than it seems

For years, seafood has been, along with eggs, one of the prohibited products for people with high cholesterol. However, the most recent scientific evidence has shown that moderate consumption does not significantly increase LDL cholesterol. According to a study by the American Journal of Clinical Nutritioneating seafood in moderation does not raise total cholesterol or LDL cholesterol levels. In fact, its consumption can contribute to improving heart health thanks to its unsaturated fat content, as long as it is balanced within a varied and healthy diet.

Alcohol: more myth than benefit

The so-called “protective effect” of alcohol, especially wine, is being increasingly questioned. A study carried out by the Spanish Drug Dependence Society in 134 chronic alcoholic patients showed a correlation between alcohol consumption and higher cholesterol levels, but also alterations in other liver enzymes and metabolic parameters.

Quintana insists that the only advisable consumption of alcohol is zero: “There is no safe intake, no matter how much we have been led to believe so for so long. Alcohol is linked to many diseases, including liver damage and significant cardiovascular problems, including different types of cancer.” Finally, the nutritionist recalls that “the supposed benefits of grapes, such as their content of an antioxidant called resveratrol, are considerably lower than the prejudices caused by the consumption of wine.”