The term cholesterol still causes a lot of confusion. So, what exactly is cholesterol? Cholesterol is in every cell in your body, it’s made by the liver, and travels in your blood. Cholesterol is a good thing – it has many important roles like fat absorption, making vitamin D from the sun, and making hormones. But too much cholesterol can cause problems for some people.
So, there is cholesterol in your blood and in food. Food from animals including meat, poultry, fish, eggs, and dairy have cholesterol. However, dietary cholesterol doesn’t automatically turn into cholesterol in your blood.
High levels of cholesterol in the blood have been linked to heart disease. People with diabetes are 2-4 times more likely to die from heart disease than someone without diabetes. So, we used to think that dietary cholesterol was the heart disease villain. Newer thinking is that heart disease is about inflammation. What causes inflammation in people is different. Contributors to inflammation include diet, environment, toxins, stress, infections, lack of sleep, and excess body weight. Another cause of inflammation for people with type 2 diabetes is high levels of insulin in the blood or insulin resistance.
A good starting place to lower cholesterol and inflammation is avoiding added sugar, processed carbohydrates, and saturated fat (not total fat). Eating more whole foods that are high in fiber like vegetables, fruits, nuts, seeds, and whole grains can help to lower cholesterol. There are some specific foods that can also help cholesterol levels.
Barley
Barley is one of the best food sources of a specific type of soluble fiber called beta-glucan. Beta-glucans can lower cholesterol and help control glucose. Remember, fiber acts like a sponge to absorb cholesterol and excrete it. Fiber slows the rise in glucose after a meal and gives a feeling of fullness without many calories. There are lots of ways to enjoy barley – try cooked barely on a salad, for breakfast as a cereal, or barley flour as a partial wheat flour replacement. Oats are another good source of beta-glucan.
Avocado
Avocados are high in monounsaturated fat and high in fiber. Research shows that replacing saturated fat or carbohydrates with unsaturated fat can lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Monounsaturated fat has also been linked to decreased inflammation. Try avocado as a spread on toast, with eggs, or in a smoothie. Nuts and olive oil are also good sources of monounsaturated fat.
Salmon
Salmon contains anti-inflammatory fats called omega-3 fats, a type of polyunsaturated fat. Omega-3 fats benefits the heart by decreasing triglyceride levels, slowing growth of plaque in arteries, and lowering blood pressure. The American Heart Association recommends eating fish (especially fatty fish) at least two times a week to lower risk of heart disease.
Flaxseed
Flaxseed helps to lower cholesterol and contains fiber, protein, and omega-3 fats. Flaxseed contains a phytonutrient called lignan which has been linked to reduced plaque in arteries. To get the full nutrient benefits from flaxseed, it must be ground. You can purchase flaxseed whole or ground. You can grind whole flaxseed at home in a food processor, coffee bean grinder, or blender. Enjoy ground flaxseed on cereal, in baked goods, on salads, mixed with yogurt, or as an egg substitute when mixed with water.
Blueberries
Blueberries have one of the highest levels of antioxidants compared to other popular fruits and vegetables. A flavonoid called, anthocyanins, gives food a blue, red, or purple color. Anthocyanins decrease inflammation and improve cholesterol by decreasing how much cholesterol is made. Other foods that contain anthocyanins include blackberries, blueberries, cherries, eggplant, red cabbage, red beets, and red onion.
Soybeans
Soybeans are higher in protein and healthy fats compared to other beans. Whole soy foods also contain phytosterols and beta-glucan. Whole soy foods can reduce cholesterol production and help the body get rid of it. Consider adding soybeans or edamame to a salad or as a plant-based protein with your meal.
Sauerkraut
Probiotics, the good bacteria in your gut, already have a long list of benefits including decreased inflammation and glucose control. To add to that list, probiotics can prevent cholesterol recirculating through the body. Fermented foods contain probiotics. Sauerkraut is fermented cabbage. Try adding sauerkraut to meat, sandwiches, salads, or eggs. Other fermented foods include yogurt, kimchi, miso, and tempeh.
by Christine McKinney, RD LDN CDE