A good diet can help you reduce LDL cholesterol, among other health benefits. However, some foods are not all that easy to come by or can be expensive. So, what realistic foods are ideal to lower your cholesterol?
Today, we’re looking at foods that are easy to obtain and don’t cost an arm and a leg, especially in today’s economy. Some things are just outside the reach of many folks.
We’ll also take a look at foods to avoid to help reduce your LDL numbers.
12 Best Foods to Lower Your Cholesterol
Food is your first line of defense against a lot of ailments, including high cholesterol. In fact, it’s probably one of the main contributing factors to having high LDL numbers in the first place. How you eat will impact a variety of things regarding your physical and mental health.
As the saying goes, “You are what you eat.”
So, what are some affordable choices for food to help lower those LDL numbers?
Dark Chocolate
Dark chocolate has a lot of health benefits, including lowering cholesterol levels. And it’s included in a slew of lists for eating better. Having cocoa of 70% or higher has been known to reduce LDL, increase HDL, and help reduce inflammation.
You can find dark chocolate in just about any store, and it doesn’t cost more than most sweets that you probably already consume on a daily basis. Personally, I like the Hershey’s Special Dark, but Godiva and Ghirardelli have great variations as well if you have a few extra bucks.
Now, this doesn’t mean you should eat an entire bag in just one sitting. Like most other snacks, you should eat dark chocolate in moderation. Perhaps have a few fun-sized bars as a reward for exercising today.
Fruits Galore!
Fruits are always a good option when trying to eat healthy. Apples, berries, oranges, and lemons are often the most effective for helping you reduce LDL cholesterol. This is especially true if you stick to fruits that are rich in soluble fiber and pectin.
Some fruits may be more difficult to get ahold of or are more expensive according to the season. But there are a lot of cost-effective fruits you can find year-round that won’t break the bank while providing everything you need.
Something we do here at the house is make a smoothie using the frozen berry mix from Costco, almond milk, and a few leafy greens. I’ll share the recipe for the smoothie in a future post, but it’s not very expensive to make and provides a lot of vitamins, minerals, proteins, and fiber from those foods to help lower cholesterol levels.
Various Nuts
Nuts, as long as you’re not allergic to them, can do all kinds of wonderful things regarding your cholesterol. Some will also contribute to rising HDL cholesterol (the good kind). But keep in mind that nuts don’t always have the same effect for everyone across the board.
Nuts that are helpful include peanuts, cashews, almonds, pecans, walnuts, hazelnuts, macadamias, and Brazil nuts. Luckily, most of these nuts are in abundance at many stores and are relatively cheap if you buy them raw, without glazes or coatings, or are unsalted.
In fact, there are a lot of nut snacks at stores like Costco that have everything you’ll need for lowering cholesterol with probiotics and other nutrients. I often use them as a snack between meals if I’m feeling peckish.
Avocados
Avocados are among the best foods for a wide range of health improvements, including lower cholesterol numbers. For the most part, they work excellently as a replacement for saturated fats, which include oils. I’ll go over that a bit more in a moment.
Stores often have avocado snack packs and fruits that are not generally expensive. We often get them from Costco and Sam’s Club. The snack packs are perfectly sized and can complement any meal or be eaten on their own.
The only real issue is if you’re worried about helping drug cartels by purchasing Mexican avocados. But that’s a conversation for another time. There are plenty of successful avocado farmers in the United States, to be honest.
Leafy Greens
You can’t go wrong to improve health by eating more leafy greens. Many of these foods help lower cholesterol while providing a large number of vitamins and minerals your body needs to survive. The best part is that you can eat a large bowl of them and only rack up 20 to 50 calories. Well, plus the dressing, should you wish to add some ranch.
When it comes to the leafy greens, it’s all about the antioxidants, soluble fiber, and plant sterols that improve cholesterol numbers. The best greens to use include spinach, kale, and chard. In reality, the baby spring mix at Walmart works excellently as a side salad with dinner and has most of the leafy greens you need.
Spinach and chard are usually the leafy greens we’ll add to the fruit smoothies that I mentioned earlier. About half a handful in the blender with the berries and almond milk makes a world of difference. If you’re worried about taste, the berries do a decent job of covering up any greens you might be afraid of eating.
Soy Milk
Soy proteins are quite versatile. As much as 25g of soy protein per day may lower LDL levels by 3% to 4% over a six-week period. While it’s not as fast as a statin, it’s still a decent amount from a single food.
What you could do is make a fruit smoothie in the morning using a cup of soy milk as the base. You’d get all of the goodness from various foods to help lower cholesterol while providing a ton of vitamins and minerals. And since soy milk is so common, you can find it virtually everywhere for around $3 or $4, depending on the brand and the store.
The problem is that some people are allergic to soy or are unable to digest it properly. So, it’s not always the best option, depending on your physical limitations. However, it’s not a bad alternative to medications if you just need a bit of a boost to clear out some of the LDLs in your bloodstream.
Unsweetened Almond Milk
Unsweetened almond milk is only 30 calories per serving and works exceptionally well as a base for a variety of meals, such as smoothies and protein shakes. As almond milk is low in saturated fat and contains unsaturated fats, it’s a great alternative to dairy.
I use unsweetened almond milk in a variety of things, ranging from cereal to protein shakes. That’s mostly because I have plaque psoriasis, and dairy causes my skin flare-ups. While I might have the occasional shake, ice cream, or cheese, I have to limit dairy in general to keep my skin from flaking off. The best part is that the Kirkland brand from Costco works exceptionally well and isn’t expensive to buy an entire box.
An additional highlight of almond milk is that it has an exceptionally longer shelflife compared to dairy. You can buy a box from Costco or Sam’s Club and let it sit for several weeks without opening the containers. So, it’s not something you need to use up all at once if you buy it in bulk.
Cheerios (Oat-Based Cereals)
You’ve probably seen the heart-healthy ads for Cheerios. It’s not necessarily that Cheerios is some kind of wonder food for the cardiovascular system, but that it’s an oat-based, whole-grain cereal. And these types of foods are ideal to lower cholesterol. Of course, you want to eat the original Cheerios, as a lot of the “flavors” nowadays have added sugars.
What’s nice about the original Cheerios is that it’s gluten-free, being made with whole grain oats instead of wheat. However, you’ll want to check the ingredients on other variants, as some are made with wheat and will trigger gluten allergies. It’s always best to check the ingredients anyway, just to be on the safe side if you have specific dietary needs.
I usually scoop up a serving of Cheerios as a snack throughout the day, which is about a cup worth of cereal. If you stick to proper portion sizes, a box of Cheerios will actually last quite a while as a daily snack.
Whole Grains
Studies show that whole grain foods lower LDL cholesterol and triglycerides by a considerable margin. This is due to the soluble fiber contained within them. Essentially, this fiber binds with cholesterol to have it removed from the body. While whole grains do nothing to raise HDL levels, it still creates balance in cholesterol levels.
So, what are some affordable options for whole grains? That’s easy, actually. Oats, whole-wheat pasta, wheat bread, brown rice, popcorn, and whole-grain crackers are among the top of the list. A lot of these options are on the cheaper side, considering the popularity and extensive use we have for wheat in the United States.
There is a large number of ways you can incorporate more whole grains in your daily diet. Just keep in mind that many of these foods also come with a hefty price tag worth of carbs. Meaning, you’ll want to be somewhat active to burn the excess energy, as carbs will eventually turn into fat if not used by the body.
Lean Meats, Poultry, or Fish
Choosing lean meats over fattier ones may help reduce cholesterol. This includes leaner cuts of ground beef, pork tenderloin, skinless chicken and turkey, and most fish. In fact, tuna and salmon are about the best meats for a variety of reasons, including omega-3 fatty acids. They improve brain function, eye health, act as an anti-inflammatory, and improve cell growth in the body.
Besides, tuna and salmon are relatively easy to find and not all that expensive. For instance, you can get smoked salmon from Costco, portion it out properly, and have several meals’ worth of fish.
Some of the leaner cuts of beef and pork are a bit more expensive, though, especially nowadays. However, you have a variety of meats to choose from that cost less if you want to improve your eating habits.
Low-Fat Dairy Products
There is an abundance of low-fat alternatives to dairy products on the market. The idea is to pick foods that are low in saturated fats and trans fats while eating more unsaturated fats to lower cholesterol. This means swapping butter with olive oil when cooking. Or, use an air fryer with your “fried” foods instead of dipping them in oil.
Here, my air fryer is used probably about three times per day, between myself and the kids. And I can tell you that I don’t miss the traditional fried foods in vegetable oil. In fact, I think a lot of things taste much better overall. It’s safe to say that I love my air fryer.
Anyway, look for low-fat dairy products as substitutes if you’re trying to lower cholesterol. In most cases, I bet you won’t be able to taste the difference. For instance, I really don’t taste a difference between regular sour cream and its low-fat alternative from the same brand.
Use Olive or Avocado Oils
If you don’t have an air fryer, or you simply want to pan-fry or sear your meats, switch to olive or avocado oils. Out of everything on this list, they are probably the most expensive, but well worth the price.
In my case, I use fancy extra virgin olive oil when I cook everything from chicken to pasta. To me, it delivers a better taste, and you don’t need a lot to cook with. So, a bottle could last you for several months. Of course, that depends on how much you cook. And if you have an air fryer at the ready, a bottle of olive oil could last an extremely long time.
I haven’t needed to buy a bottle of it for over six months now, and it’s just under half full.
5 Foods to Avoid to Lower Your Cholesterol
A lot of physical problems can be addressed by simply eating better. Food will affect everything from your moods to your sleep patterns. In this case, some will increase LDL levels in your bloodstream.
So, what are some foods you should avoid to help lower your cholesterol levels?
Limit Beef and Pork
Beef and pork are usually bad for cholesterol as they are high with saturated fat. That is, unless you look for the lean cuts, as I mentioned earlier. Depending on where you live, reducing beef intake is probably easy, considering how much more beef is on the market today. In some instances, it’s just too expensive to buy red meat.
If you don’t want to give up beef or pork, try to limit your intake by sticking with proper portion sizes. Usually, this is around three ounces per serving.
Avoid Liver (Easily Done!)
Liver has a lot of nutritional value, but it also contains a high level of cholesterol. And eating too much liver can lead to issues like vitamin A toxicity.
I hate the taste of liver in general, so this is an easy one for me to avoid. Besides, due to my blood condition, I’m in no fear of becoming anemic, and my bones are much thicker than most. Liver doesn’t really provide a lot of benefits for someone in my condition.
It’s worth the time to get yourself checked by a doctor. If anything, it’ll give you a reason to avoid nasty foods, should that be the case.
Don’t Overdo the Shrimp
Although shrimp is high in cholesterol, it’s also low in saturated fat. You don’t necessarily have to avoid shrimp, as it does have a lot of health benefits. However, you’ll need to be aware that you can have too much of a good thing.
The best ways to prepare shrimp to not increase LDL levels are to boil, grill, steam, or air fry. That way, you don’t inadvertently increase LDL levels due to oils and other preparation methods.
Anything Fried
Most doctors will tell you to stay away from anything fried. That’s because of the methods used to fry up foods, including those that are processed en masse. The preparation method of these foods will dial up the LDL cholesterol.
That’s one of the biggest reasons why I love to air fry everything. I don’t use oils, and more of the actual taste of the foods is present. Never underestimate a good Ninja air fryer.
Commercially Baked Goods
Continuing with processed foods, limit your intake of commercially baked goods, such as cupcakes and other tasty treats. Most companies will use the cheapest methods possible to produce food in bulk. This often means overlooking components and prep methods that will raise your LDL cholesterol to save money.
Sometimes, you can find some amazing artisans in your local area or perhaps at the farmer’s market who will prep amazing alternatives to donuts, cakes, and cookies using low-impact ingredients for your health.
We have a shop in Denver that makes some of the most delicious sugar-free & gluten-free donuts you’ll ever eat.
A Good Rule of Thumb to Lower Cholesterol
What if you don’t want to completely change your diet? What if you want to include healthier foods to lower cholesterol, but still want a few things here and there that you absolutely love? Well, it’s possible to balance your diet while still reducing LDL levels.
It’ll just take a bit longer to reach your goal levels, depending on your physiology and commitment to exercise.
I usually monitor my caloric intake. Not only does this give me an idea about the amount of carbs, fats, and proteins I’m consuming, but it’s also useful to find food allergies or sleep disruption patterns.
When you monitor caloric intake, you can focus on specific diets for varying needs. In this case, you’d want to consume more than half of your calories on any given day with foods that lower your LDL cholesterol levels.
Or, you can dial it up a bit and replace 75% of your calories with low-cholesterol alternatives. That way, you have a few calories set aside for something you enjoy while still giving your body what it needs to clean out some of your bloodstream.
The key is moderation. It’s possible to enjoy some high-cholesterol foods once in a while without ultimately clogging up your cardiovascular system. It’s when you do so all day, every day, that poses a serious threat.
While putting in the effort for the Spring Cleaning Fitness Challenge, I offset a lot of my calories using alternatives that are lower in carbs. This, coincidentally, means I eat more foods that are heart-healthy, such as nut snacks from Costco or by adding salads and greens. But I’m also staying active enough to burn through whatever I eat, so I create a strong balance.
Of course, the most important aspect is to consider what your doctor says about your blood work. You may need a much stronger diet plan to keep yourself alive. On the flip side, you may find out you just need to clean up a meal or two throughout the day.
This is why it’s vastly important to see your physician. There could be a lot of underlying issues that will impact your diet in profound ways. Don’t just watch a few TikTok videos and think you know what’s going on inside you.
Can Statins Help Keep Cholesterol In Check?
Statins such as Lipitor, Crestor, Zocor, and others are designed to help lower cholesterol regardless of the foods you eat. Depending on your immediate needs, these medications are often prescribed in various dosages.
What sets statins apart from naturally cleaning up your diet is the speed at which they work. While changing your diet will impact cholesterol levels, it can take several months before there are detectable results. Statins generally work faster by cutting down the timeframe to a few weeks or so. But this depends on how much LDL cholesterol is collected onto your veins and arteries.
Yes, some people may have noticeable differences after a month or so from a natural diet. However, these people are often the exception rather than the rule. There is also a wide range of variables, from genetics to physical activity, that will affect the speed at which your body gets rid of cholesterol.
Most insurance companies will cover the cost of statins, as they’re usually inexpensive. And, you may not have to be on them for more than a few months, depending on the severity of your cholesterol levels. Yet, none of that will matter if you don’t change your eating habits. Otherwise, you risk putting yourself right back where you started.
You Are What You Eat…
Everything you put into your body is going to be used in one form or another. This can be either positive or negative, depending on the ingredients and how your body handles waste. So, generally speaking, changing the foods you eat is an ideal way to lower cholesterol, among a wide scope of other health and fitness benefits.
Don’t get me wrong; a few snacks here and there isn’t going to throw most of our bodies into the crapper. Remember, moderation is key. But you don’t want to pound down nothing but sugar and fried foods all day, either.
Be mindful of what you put into your body and how it uses nutrients to keep you alive. Not everything centers around endorphins and “happy” foods.
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