Healthy eating to lower high cholesterol and triglycerides

What is cholesterol?

Cholesterol is a fatty substance found in your blood. There are two main types:

• High Density Lipoprotein (HDL) or 'good' cholesterol
• Low Density Lipoprotein (LDL) or 'bad' cholesterol

Foods that increase LDL usually contain saturated fat. Saturated fat is found mainly in animal-based foods such as red and processed meats, whole milk products, cheese, cream, butter, ghee and lard, as well as coconut and palm oils. High LDL can block blood vessels over time and lead to a heart attack or stroke.

Triglycerides are another type of fat in your bloodstream. Triglycerides can increase when you eat foods high in sugar, alcohol and fat. High triglyceride levels also lead to an increased risk of heart disease.

Following a heart-healthy eating pattern can help lower both LDL and triglycerides. The Portfolio eating pattern is most helpful for lowering LDL. It is rich in healthy fats, soluble fibre, nuts and seeds, soy protein and plant sterols. Canada’s Food Guide, the DASH diet and the Mediterranean diet are also heart healthy styles of eating. These ways of eating are:

• Low in saturated fat and cholesterol
• Rich in vegetables, fruits, whole grains and plant-based proteins

What dietary changes can help lower LDL cholesterol?

Choose foods with healthy fats instead of saturated fat

Healthy fats are found mainly in fatty fish and plant-based foods such as avocado, nuts, seeds and liquid vegetable oils. To eat more healthy fats and less saturated fat:

• Use olive, soybean and canola oils instead of butter, lard or hard margarine when you cook
• Replace butter with avocado or olive oil and balsamic vinegar on bread
• Use nut butters or soft margarine on toast instead of cream cheese or butter
• Use lower fat milk (skim, 1% or 2%) instead of whole fat milk or cream. Choose lower fat cheese (20% MF or less) instead of full fat cheese
• Sprinkle nuts or seeds on salad and use vinegar and oil dressings
• Replace red meat with beans, peas, lentils or fatty fish such as salmon, sardines or trout
• Choose lean sources of protein such as skinless chicken breast and sirloin roast instead of higher fat cuts such as rib eye steak
• Replace deep or pan fried foods with grilled, steamed or baked foods

Increase soluble fibre

Foods with soluble fibre include oats, barley, foods with added psyllium, nuts, seeds, beans, peas, lentils and some vegetables and fruit. To increase your intake:

• Choose oatmeal, oat bran or cereal with added psyllium for breakfast
• Add barley, beans or lentils to your favourite soup or eat as a side dish
• Replace meats in soups and casseroles with barley, beans, peas and lentils
• Use rye or whole grain oat bread for sandwiches
• Eat more vegetables and fruit. Include ones higher in soluble fibre such as asparagus, sweet potatoes, okra, carrots, apples, oranges, pears and apricots

Eat more nuts and seeds

All nuts and seeds such as almonds, walnuts, chia and flax seeds contain healthy fats and fibre. Aim to eat ¼ cup of nuts or seeds per day.

• Try nut or seed butters on toast, in a smoothie or with fruit
• Add nuts and seeds to oatmeal, yogurt or salads
• Grab a handful of nuts as a snack

Eat more soy protein

Foods with soy protein include soy beverage, tofu, soy nuts, soybeans, edamame (young soybeans), and soy-based Textured Vegetable Protein (TVP). To increase your intake of foods with soy protein:

• Try soy beverage in your latte or smoothie
• Add soft tofu to smoothies
• Snack on soy nuts or sprinkle on cereal
• Add tofu to stir fries, casseroles or salads
• Eat dried or steamed edamame as a snack or side dish
• Add TVP to tomato sauce or chili in place of ground beef

What else can help lower LDL cholesterol?

Plant sterols can lower LDL cholesterol if you eat enough of them. Plant sterols are found naturally in many foods, such as plant oils, nuts, cereals and legumes. However, only supplements and fortified foods provide enough to lower your cholesterol.

Although plant sterols can be added to certain foods in Canada such as spreads, mayonnaise, margarine, salad dressing, yogurt, and vegetable and fruit juices, very few products are available in the marketplace. Always check the label to confirm if a product has added plant sterols.

Speak to your health care provider or pharmacist to see if plant sterol supplements are suitable for you. 

What about dietary cholesterol?

Dietary cholesterol is found in animal-based foods such as meat, poultry, seafood, egg yolks and dairy. For most people, it doesn’t have a strong impact on blood cholesterol. Some foods are very high in cholesterol. For example, one egg yolk has 183mg. If you eat a diet higher in animal-based foods, you may need to limit egg yolks to about 6 per week. A heart-healthy eating pattern is typically low in dietary cholesterol, usually less than 300mg a day.

What dietary changes can help lower triglycerides?

In addition to following a heart-healthy eating pattern low in saturated fat:

• Limit or avoid foods and drinks high in added sugar, such as candies, chocolate bars, cookies, cakes, pastries, ice cream, donuts, soft drinks, specialty coffees and teas, and fruit juices
• Reduce intake of refined grains such as white bread, white pasta and low fibre cereals
• Limit or avoid alcohol
• Ask your health care provider if an omega-3 supplement may be suitable for you

What else can I do to lower my risk of heart disease?

• If you carry extra weight, discuss weight loss with your health care provider
• Aim for 30 minutes of physical activity daily
• Quit smoking
• Aim for 7-9 hours of sleep each night

For more information

• HealthLinkBC File #68f Dietary fats and your health

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