It might be tempting to lower cholesterol with just pills.
Drugs like statins can certainly help. But following a healthy cholesterol-lowering diet like the Mediterranean diet is easily one of the most effective things you can do.
One study found switching to a Mediterranean-style diet helped prevent about 30% of heart attacks, strokes and deaths from heart disease in people at high risk.
If you’re unsure about exactly how to start following a cholesterol-lowering plan, this plan will walk you through everything you need to know and a sample 7 day plan to follow.
What Foods Should You Eat to Lower Cholesterol?
Wholegrains
Whole grains
Barley in particular is rich in beta-glucan, a type of soluble fiber that can help lower cholesterol (2).
Oats
Oats
Legumes
These include beans, peas and lentils. Legumes contain a lot of fiber, minerals and protein.
Studies have found 100g of legumes daily is associated with reducing “bad” LDL cholesterol by 6.6 mg/dl on average when compared to not eating legumes (4).
Nuts
Nuts are very high in monounsaturated fats.
Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health (5).
One study found eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl (6).
Fruits and Vegetables
Eating fruits and vegetables is an easy way to lower LDL cholesterol levels.
One study showed that adults who consume a minimum of four servings of fruits and vegetables daily have approximately 6% lower LDL cholesterol levels than people who eat fewer than two servings per day (7).
Extra virgin olive oil
Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol.
One study gave older adults at risk of heart disease 60 ml a day of extra virgin olive oil alongside a Mediterranean diet. This group had a 30% lower risk of stroke and heart attack, compared to people who followed a low-fat diet (9).
Fatty fish
Fatty fish include salmon, mackerel, tuna and herring. They are an excellent source of omega-3 fatty acids.
Omega-3s can help “good” HDL cholesterol and lower inflammation, as well as reduce your triglyceride levels.
In one large, 25-year study of adults, those who ate the most non-fried fish were the least likely to develop high blood pressure and low “good” HDL levels (10).
Soy foods
Soy is also a good source of protein, fiber, and omega-3. It’s also naturally cholesterol-free and low in saturated fat.
Studies linked soy foods to reduced “bad” LDL and total cholesterol, as well as increased “good” HDL cholesterol (11). However, the effect may be minimal – only reducing cholesterol levels by about 3%.
High Cholesterol Foods – Do I Need to Worry?
Some foods contain cholesterol, called dietary cholesterol.
However, dietary cholesterol doesn’t make a big difference to the cholesterol in your blood. This is because we eat a small amount of cholesterol per day when compared to saturated fat.
Therefore, it’s much more important to cut down on foods that contain saturated fats.
However, there are some exceptions. For some people – those with familial hypercholesterolemia, those who have high cholesterol, and those who are at high risk of or have cardiovascular disease – the recommendation is to limit cholesterol in food to no more than 300mg a day.
Foods to Avoid to Lower Cholesterol
- High-fat dairy foods such as milk, cheese, yogurt and cream
- Animal fats, such as butter and margarine
- Fatty meat and processed meats (sausages, bacon and red meats like beef)
- Desserts (cakes, cookies, sweets)
What’s the Best Cholesterol Lowering Diet?
The Mediterranean diet was actually ranked the number 1 diet according to the U.S. News & World Report.
In particular, it comes out on top when it comes to its healthiness and easiness to follow. This makes it a perfect diet to follow if you want to lower your cholesterol long-term and find a sustainable way of eating.
Many studies have found that the Mediterranean diet can help reduction of LDL, or “bad,” cholesterol as well as triglycerides. (12, 13, 14).
A few key factors make the Mediterranean diet suitable for reducing cholesterol:
- The diet is not low fat, but far less fat comes from saturated sources. These include foods like butter, red meats and full-fat dairy. Eating too much saturated fat can lead to higher cholesterol levels.
- It’s rich in unsaturated fats. When saturated fats are replaced with unsaturated fat, total and LDL (the ‘bad’ cholesterol) are reduced. These include olive oil and nuts.
- It’s high in omega-3 fatty acids because of the seafood. Omega-3s can help reduce “bad” LDL cholesterol and increase “good” HDL cholesterol. Good sources of omega-3 fats include oily fish such as salmon and tuna.
- It’s rich in soluble fiber because of the high consumption of whole grains, vegetables, fruits and legumes. Research shows that consuming more fiber — especially soluble fiber found in fruits, beans and oats — can help reduce LDL cholesterol levels (4).
Losing Weight and Lowering Cholesterol
Dropping excess body weight is one of the best ways to lower cholesterol levels. It can reduce LDL while increasing HDL, which is optimal for health (15).
Losing just 10% of your body weight will help lower your cholesterol and triglyceride levels as well as improve many other health indicators your blood pressure and risk of diabetes.
Cholesterol Lowering Diet Meal Plan
Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Mon | Blueberry Blues Porridge | Greek Salad | Haddock Risotto |
| Tues | Basil & Spinach Scramble | Falafel Wraps | Eggplant & Lentil Bake |
| Wed | Tomato & Watermelon Salad | Carrot, Orange & Avocado Salad | Mediterranean Chicken, Quinoa & Greek Salad |
| Thurs | Blueberry Blues Porridge | Mixed Bean Salad | Grilled Vegetables with Bean Mash |
| Fri | Basil & Spinach Scramble | Panzanella Salad | Salmon & Chickpea Salad |
| Sat | Tomato & Watermelon Salad | Spiced Carrot & Lentil Soup | Chicken Gyros |
| Sun | Blueberry Blues Porridge | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Day 1: Monday
Breakfast: Breakfast Blues Porridge
Nutrition
- Calories – 347
- Protein – 15g
- Carbs – 42g
- Fat – 15g
Prep time: 5 minutes
Ingredients (for 2 people)
- ½ cup (50g) porridge oats
- ⅚ cup (200ml) milk
- ½ tsp vanilla extract
- 2 tbsp Greek yogurt
- ⅛ cup (25g) chia seeds
- ¾ cup (150g) blueberries
- ⅓ cup (25g) flaked almonds
Instructions
- Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
- Place the mixture into two bowls and add any remaining berries and almonds.
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep time: 5 minutes
Ingredients (for 2 people)
- ⅘ cup (120g) cherry tomatoes,
- 1 cucumber, peeled, deseeded and roughly chopped
- ½ red onion, thinly sliced
- ⅓ (60g) or about 16 Kalamata olives
- 1 tsp dried oregano
- ⅓ cup (50g) feta cheese, crumbled
- 2 tbsp olive oil
Instructions
- Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.
Dinner: Haddock Risotto
Nutrition
- Calories – 508
- Protein – 40g
- Carbs – 46g
- Fat – 15g
Prep time + cook time: 45 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 large leek, thinly sliced
- ½ cup (100g) risotto rice, such as arborio or carnaroli
- 1 ½ cups (350ml) vegetable stock
- ½ cup (125ml) milk
- 9-10 oz (280g) smoked haddock,
- skinned and cut into large chunks
- 2 tbsp Greek yogurt
- 1 ⅔ cups (50g) baby spinach
Instructions
- Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
- Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.