What are the foods good for lowering cholesterol? Do certain foods raise cholesterol?

It is important to know the foods good for lowering cholesterol. Click here to see my top ten foods to lower cholesterol. So many people ask me in practice whether they can ever eat eggs again, whether they should cut out avocados because they contain fat, and even whether they should be sprinkling cinnamon on everything they eat because they have heard that it lowers cholesterol!

I base my responses on the evidence available, but I also like to remind people not to go overboard.

For example, avocados have indeed been shown to lower cholesterol. However, this isn’t a license to eat as many avocados as possible!

They do contain a fair amount of fat, and although it’s the heart healthy kind (predominantly), eating too much fat can cause weight gain. So we need to be a bit sensible when incorporating foods good for lowering cholesterol into the diet.

On the other hand, there are enjoyable foods which have a high saturated fat content, and would probably raise cholesterol levels when consumed on a regular basis. This doesn’t mean that the food needs to be avoided forever! It just means that you might need to consider having that food less frequently and in smaller portions, or you might be creative and modify a recipe for that food to make it heart friendly.

For example, my Dad absolutely adores sticky date pudding, but the traditional recipe we use contains piles of butter, cream and sugar…all a big no-no for Dad’s high cholesterol and triglyceride levels. So I did a bit of a recipe renovation and made a sticky date pudding for his birthday this year (I didn’t tell him that I had modified the recipe!)

He said that it was absolutely beautiful, but asked whether I had used a different recipe this time around. Modified recipes will never taste quite the same, but some can come pretty close. Keep your eyes peeled on this site, as I plan on adding more recipes to lower cholesterol in the future.


Cholesterol and food FAQ’s

Are these foods good for lowering cholesterol? Here are some common foods that people have questions about in relation to their effect on cholesterol levels. Click on the links for more detail.


Avocado

Avocados have been shown to lower cholesterol, mainly because of their high monounsaturated fat content and their beta-sitosterol levels (a plant sterol).


Eggs

The Australian Heart Foundation has given their tick of approval to eggs! Apparently we can have up to 6 eggs per week even if our cholesterol levels are high. The evidence suggests that this amount will not adversely affect cholesterol levels. However, diabetics are warned that eggs may increase their risk of heart disease, but it’s unknown why.


Omega 3s and fish

These goodies have a potent triglyceride lowering effect, can reduce the rate of plaque formation in the arteries, and can reduce risk of arrhythmias of the heart. Omega 3s provide benefits to healthy people, those at risk of cardiovascular disease and those with cardiovascular disease.

We are advised to eat a variety of fatty fish at least twice per week, or to include fats and oils rich in omega 3’s. Both the Australian Heart Foundation and American Heart Association recommend that people with high triglycerides consume up to 4 grams of EPA+DHA per day (under a physician’s care of course) with fish oil capsules being one of the most practical ways of achieving this.


Cinnamon

There was one study published a few years ago which suggested that cinnamon lowered blood sugar levels in diabetics, and also lowered LDL cholesterol. Apart from this, most research suggests that the impact of cinnamon on cholesterol levels is minimal.


Almonds

Another one of the foods good for lowering cholesterol levels. Almonds have been shown to reduce total and LDL cholesterol when used in place of saturated fat. They contain a variety of goodies that are beneficial for heart health, including vitamin E, plant sterols, monounsaturated fats, soluble and insoluble fibre and arginine. Click here to learn more about the effects of almonds on cholesterol.


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