If you (or a loved one) are battling heart health issues like high cholesterol (and a high LDL “bad cholesterol” level), I have good news. Food is powerful medicine. Many studies show that by changing your diet and exercise regime, you can change your cholesterol. You don’t necessarily have to resort to statin drugs.
I have a personal confession. There’s a deeply personal reason for this post. Last year was rough on me … and I resorted to regularly eating some stress foods that maybe weren’t the best for my health. I didn’t gain any weight, so I thought I was doing okay, until I had a cholesterol test (for the work wellness program) and my cholesterol and LDL level (the “bad” cholesterol) were quite high. My triglycerides and HDL were good, but my HDL level didn’t really make up for the high LDL. My family history is not helping, but I can definitely do some things to help rectify this situation.
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Although I already have a great understanding of how to eat healthy (a wonderful gift from my mom the registered dietitian), I’ve been doing more research into how to eat better to lower my cholesterol so I can avoid going on a statin drug. Here’s what I’ve found … and some of these might surprise you. If you’re skeptical, definitely click on the links to learn more about the studies that support these statements or do your own research. I’m an engineer, not a dietitian … but I do my research and I like to make healthy recipes. I provided recipe suggestions for each of the heart-healthy foods suggested below. Also watch my blog for more heart healthy recipes because my goal this year is to lower my “bad” cholesterol and improve my “good” cholesterol.
The Ultimate Low Cholesterol Diet Cookbook Manage Your Heart Health With Tasty Low Cholesterol Recipes 28 Days No Stress Meal Plan Included By Brenda Crowford
There are so many good foods that help lower your cholesterol and maintain your heart health. Here are just a few … I’m doing a series of heart-healthy recipes, so watch my blog for parts 2 and 3 if you want more ideas and yummy recipes for lowering cholesterol. Who knows? Maybe I’ll even do a couple more collections as I do more research on heart health and diet. Make sure you adjust the recipes as suggested below to ensure these are all beneficial for your heart.
Hot Peppers – the capsaicin in hot peppers (the same thing that makes them taste hot) lowers blood cholesterol levels and blocks a gene that makes arteries contract. If you like hot peppers, totally add them to your meals! They’re good for your heart.
Whole Eggs – say what? Eggs? Even the yolks? Yes, whole eggs (especially eggs from free-range chickens). Eggs are probably the best source of protein on the planet. Admittedly, there have been some small studies that found that eating egg yolks can raise cholesterol levels BUT there have been a few very large studies that have shown that eating egg yolks can lower high cholesterol by raising your good cholesterol. (This seems to only be applicable when you have a good diet to begin with.) Also, egg yolks are a great source of vitamin K2 which prevents arteriosclerosis and atherosclerosis AND has the potential to reverse arterial calcification. So yes, you CAN have eggs on a low cholesterol diet. Hurrah for eggs!
Low Carb Low Cholesterol Dinner Recipes
Nuts – especially almonds or walnuts. Nuts lower your risk of heart disease by lowering your LDL cholesterol (the “bad” cholesterol) and they may provide other heart and overall health advantages by decreasing blood pressure and reducing visceral adiposity, which is the fat that surrounds your organs in your abdomen (aka, they can help flatten your tummy!) Walnuts in particular are high in omega-3 fatty acids, the same “good” fats found in oily fish like salmon. Peanuts and pumpkin seeds are really good too. Eat nuts in moderation, though–try to limit to a serving per day. 1 serving of almonds, for example, is 28 nuts.
Salmon, tuna, or trout (or other fatty fish like sardines) – fatty fish are excellent sources of long-chain omega-3 fatty acids. Omega-3’s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk. Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein. Two servings of fatty fish per week are recommended.
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Garlic and Onions – this is especially good news for me (and for you, if you like to cook my recipes), because just about every savory recipe I make starts with garlic and onions. Studies suggest that garlic lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol. Regarding onions: another study found that flavonoids in onions reduced the low-density lipoprotein (LDL), or “bad” cholesterol in obese people at risk of cardiovascular disease. The researchers attributed this to the specific flavonoid quercetin, an antioxidant found in onions and other fruits and vegetables.
Low Cholesterol Dinner Recipes
Beans and other legumes (including beans, peas and lentils). Legumes provide fiber, minerals and protein, all of which are good for your heart. A review of 26 randomized controlled studies showed that eating a 1/2 cup (100 grams) of legumes per day is effective at lowering “bad” LDL cholesterol by an average of 6.6 mg/dl. Other studies link eating legumes to weight loss, even if not cutting calories.
Grass Fed Butter (and Cheese!) – when I found out I had elevated cholesterol and high LDL, my doctor referred me to a dietitian who specializes in heart health diets. Even though my mom is a registered dietitian and I didn’t think there was much for me to learn, I went. She looked at my food log and didn’t have a whole lot of suggestions, but one of her suggestions was to add grass fed butter to my diet. Grass fed butter is butter made from milk of grass fed cows and, like salmon, it is high in Omega 3’s. Grass fed butter is also high in Vitamin K2 which helps to keep calcium from hardening and blocking your arteries. High-fat dairy products (like butter and cheese) from grass-fed cows are among the best sources of Vitamin K2 in the diet. (Another good source is egg yolks.)
Avocados – Avocados are a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol. An analysis of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL and triglycerides.
Low Cholesterol Recipes For Every Meal
I can’t write an article about heart health without mentioning exercise. Exercise is key to a healthy lifestyle, especially if there is a concern about heart health. To keep your body healthy, you need to move! It doesn’t have to be a crazy exercise regime … just a brisk walk every day can make big strides towards heart health.
WebMD says that people who don’t exercise are almost twice as likely to get heart disease as people who are active. It’s also critical to keep your body moving to help keep joints healthy and prevent loss of motion. Your exercise routine should include aerobic exercise (cardio), stretching and strength training. I like to do yoga which is great for both stretching and strength training (as well as mental health). I also like to walk and swim, so I try to do some of that a few times a week as well. Choose activities you love to do (and find an exercise buddy!) so you’ll stick with it. Refer to this article for further advice.
I’ve got TONS more heart healthy, cholesterol lowering recipes for you >> Go to PART 2 where I share 52 more cholesterol lowering recipes (with notes on how to keep them heart healthy and links to the source of information).
The Low Cholesterol Diet: 101 Delicious Low Fat Soup, Salad, Main Dish, Breakfast And Dessert Recipes For Better Health And Natural Weight Loss (nutrition And Health) Ebook
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More
Beans and other legumes (including beans, peas and lentils). Legumes provide fiber, minerals and protein, all of which are good for your heart. A review of 26 randomized controlled studies showed that eating a 1/2 cup (100 grams) of legumes per day is effective at lowering “bad” LDL cholesterol by an average of 6.6 mg/dl. Other studies link eating legumes to weight loss, even if not cutting calories.
Grass Fed Butter (and Cheese!) – when I found out I had elevated cholesterol and high LDL, my doctor referred me to a dietitian who specializes in heart health diets. Even though my mom is a registered dietitian and I didn’t think there was much for me to learn, I went. She looked at my food log and didn’t have a whole lot of suggestions, but one of her suggestions was to add grass fed butter to my diet. Grass fed butter is butter made from milk of grass fed cows and, like salmon, it is high in Omega 3’s. Grass fed butter is also high in Vitamin K2 which helps to keep calcium from hardening and blocking your arteries. High-fat dairy products (like butter and cheese) from grass-fed cows are among the best sources of Vitamin K2 in the diet. (Another good source is egg yolks.)
Avocados – Avocados are a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol. An analysis of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL and triglycerides.
Low Cholesterol Recipes For Every Meal
I can’t write an article about heart health without mentioning exercise. Exercise is key to a healthy lifestyle, especially if there is a concern about heart health. To keep your body healthy, you need to move! It doesn’t have to be a crazy exercise regime … just a brisk walk every day can make big strides towards heart health.
WebMD says that people who don’t exercise are almost twice as likely to get heart disease as people who are active. It’s also critical to keep your body moving to help keep joints healthy and prevent loss of motion. Your exercise routine should include aerobic exercise (cardio), stretching and strength training. I like to do yoga which is great for both stretching and strength training (as well as mental health). I also like to walk and swim, so I try to do some of that a few times a week as well. Choose activities you love to do (and find an exercise buddy!) so you’ll stick with it. Refer to this article for further advice.
I’ve got TONS more heart healthy, cholesterol lowering recipes for you >> Go to PART 2 where I share 52 more cholesterol lowering recipes (with notes on how to keep them heart healthy and links to the source of information).
The Low Cholesterol Diet: 101 Delicious Low Fat Soup, Salad, Main Dish, Breakfast And Dessert Recipes For Better Health And Natural Weight Loss (nutrition And Health) Ebook
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More
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