Cholesterol is a waxy substance found in your blood. And while it’s essential for bodily functions like hormone production and cell structure, imbalanced cholesterol levels — particularly high levels of low-density lipoprotein (LDL), or “bad cholesterol” — may increase your risk of cardiovascular disease, including heart attack and stroke.
Managing your cholesterol levels is an important part of maintaining your best possible heart health, and your diet plays a role in helping you do that. Our team at NJ Cardiovascular Institute is here to help you understand how diet impacts cholesterol, and what you can do about it.
About 10% of American adults have high cholesterol, which develops when excess cholesterol builds up in your blood. High cholesterol often has no symptoms, but it can still lead to some serious health complications.
Excess cholesterol can combine with other substances and build up in your arteries, forming plaques that narrow or block blood flow. This condition is called atherosclerosis, a type of heart disease that increases your risk of heart attacks, strokes, and peripheral artery disease. That’s why understanding and managing your cholesterol is important for your long-term health.
What you eat impacts your cholesterol, because certain foods can either raise or lower the amount of cholesterol in your blood. For example, trans fats, often found in processed snacks and baked goods, can increase LDL levels and reduce high-density lipoprotein (HDL), or “good cholesterol.”
While eating animal foods high in dietary cholesterol was once thought to significantly raise blood cholesterol levels, research shows that saturated and trans fats in processed foods have a greater impact on harmful LDL cholesterol.
On the other hand, incorporating fiber-rich foods into your diet can help lower cholesterol. Soluble fiber, found in oats, beans, and fruits like apples, binds to cholesterol in your digestive system and helps remove it from your body. Healthy fats, like those in avocados, nuts, and fatty fish, can also improve your cholesterol profile by helping increase HDL and lower LDL.
If you’ve been diagnosed with high cholesterol or you want to take preventive steps for heart health, your diet is a great place to start. Focus on eating nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins. Replace saturated fats with healthier options like olive oil, avocados, nuts, and seeds.
Eat fiber-rich foods like vegetables, whole grains, legumes, and fruits, which can help lower LDL cholesterol levels. Reducing your intake of processed meats in favor of plant-based proteins, poultry, or fish high in omega-3 fats may also benefit your heart health.
Consistency in portion control and eating balanced, filling meals is key to making sustainable dietary changes. Keep an eye on your sodium and sugar intake to support your overall heart health, and remember that making these small but impactful changes can create a solid foundation for managing cholesterol effectively.
Not sure where to start? Our Heart Smart Program is designed to make heart-healthy living simpler. We provide expert guidance on adopting a healthier lifestyle, including dietary changes, exercise plans, and medication management when necessary.
Dr. Patel and our team evaluate your individual risk factors and health needs to create a plan that helps you lower cholesterol, improve cardiovascular health, and feel confident in your wellness journey. Making mindful dietary choices is one effective way to manage cholesterol and reduce your risk of heart disease, and you don’t have to figure it out alone.
So don’t wait — take the first step toward better heart health today. To get started, call one of our offices in Elizabeth, Lakewood, Paramus, or Secaucus, New Jersey, or send us a message.
