Your Quick-Start Guide
to a Cholesterol-Lowering Diet
By Dr. Kevin Passero
Getting your cholesterol levels into the healthy range typically requires a comprehensive approach to your diet along with regular exercise and targeted nutritional supplementation.
In this article I will guide you through creating a cholesterol-lowering diet, highlighting key foods and practical tips. I’ll also give you a sample meal plan to get you started on your journey to better cardiovascular health.
The Three Building Blocks of a Cholesterol-Lowering Diet
These are the three building-blocks of a heart-healthy diet that I recommend to my patients:
1. Plenty of Fruits and Vegetables
Why They Matter: Rich in fiber, vitamins and minerals, fruits and vegetables can play a crucial role in reducing cholesterol levels. They are low in calories and high in nutrients, making them ideal for heart health and for keeping a healthy body mass.
Top Picks
• Leafy greens like spinach and kale are rich in minerals and contain key compounds that improve blood flow and circulation throughout your entire cardiovascular system.
• Berries such as strawberries, raspberries and blueberries are very high in fiber and low in sugar making them perfect for satisfying your sweet tooth while also promoting heart health. They also provide some of nature’s most concentrated sources of antioxidants and beneficial plant compounds.
• High antioxidant citrus fruits, like oranges and grapefruits, and high fiber fruits like apples help lower cholesterol and boost overall health. It’s important to note that eating the whole fruit is much healthier than just the juice. While the juice is rich in vitamins and nutrients, it is also very high in sugar content and does not contain any of the fiber needed to prevent dangerous blood sugar spikes.
2. Whole Grains
Why They Matter: Whole grains are packed with fiber, which can help reduce the absorption of cholesterol into your bloodstream. They keep you full longer, aiding in weight management.
Top Picks
• Oats and oatmeal. Oats are one of the most heart-healthy foods. They are only one of two foods approved by the FDA as part of a cholesterol lowering, heart healthy diet due to the vast amount of research showing their ability to consistently lower cholesterol levels.
• Whole grains like brown rice, quinoa, amaranth and buckwheat provide abundant amounts of vitamins, minerals and fiber. As whole grains, they are more friendly to blood sugar levels compared to their more processed counterparts like breads, pastas and baked goods.
3. Healthy Protein-Rich Foods
Why They Matter: Replacing saturated fats found in red meat with healthier protein sources like fish and nuts provides omega-3 fatty acids and can significantly impact your cholesterol levels.
Top Picks
• Fish and seafood, particularly cold-water fatty fish such as salmon and mackerel
• Legumes such as beans, lentils and chickpeas
• Nuts and seeds, including almonds, walnuts and flaxseeds
10 Quick Tips for Lowering Cholesterol Through Diet
Here are 10 tips which I recommend my patients keep in mind as they do their daily meal planning:
1. Eat Plant-Based Meals Frequently
Plan to incorporate more vegetables, fruits, whole grains, nuts and seeds into your meals in place of animal protein. Research clearly shows that plant-based eating is associated with lower cholesterol levels and lower risk of heart disease.
2. Include Legumes Regularly
Use beans, chickpeas, lentils and other legumes in at least one meal a day. Beans are one of the most heart healthy foods due to their high fiber content and stabilizing effect on blood sugar. They also make a great alternative to meat in tacos, soups, pasta sauces and stews.
3. Opt for Whole Grains
Choose whole grains over processed forms like breads, cereals and pasta whenever possible. Whole grain rice, quinoa and buckwheat are excellent sources of fiber, minerals and b-vitamins. When you eat grains in their whole form, you also get the maximum benefit of the fiber which helps to stabilize blood sugar and bind cholesterol. If you do choose to eat a more processed form of grains like bread or pasta, opt for the whole grain version and limit your portion size to avoid blood sugar spikes which increase cholesterol and heart disease risk.
4. Snack Smart
Snack on plain, unsalted nuts, veggies and fresh fruit if you are hungry between meals instead of processed snack foods. Research shows that people who consume nuts on a regular basis have lower heart disease risk.
5. Use Healthy Fats
Replace saturated fats with healthy unsaturated fats found in avocado, nuts and seeds.
6. Cook with Healthy Oils
Avoiding highly processed oils, which are high in saturated fat, is a great step to supporting heart health. Olive oil and avocado oil are the heart friendliest oils. I generally recommend olive oil for dressings and low temperature cooking and suggest avocado oil for higher temperature applications due to its higher smoke point. It is important to know that oil is the most calorie dense food that can be consumed, so if you are hoping to shed excess pounds to lower heart disease risk, it is important to be aware of how much oil you consume, regardless of what kind.
7. Enjoy Fish Frequently
Diets that include the regular consumption of fish are associated with lower rates of cardiovascular disease. Eating fish two to three times a week, in place of other animal protein options can help support cardiovascular health. Aim for 150 grams fresh (preferably wild-caught) or 100 grams tinned at each serving.
8. Choose Lean Meats
Select lean meats and poultry without skin. While all meat contains cholesterol, lean meats are lower in saturated fat which helps to reduce the impact on blood cholesterol levels. Limit unprocessed red meat to less than 350 grams per week.
9. Pick Reduced Fat Dairy
Whole-fat dairy products can contribute to higher cholesterol levels because they are a rich source of saturated fat. Opting for reduced fat, or ideally non-fat options can help you reduce the cardiovascular risk associated with the intake of high fat dairy products.
10. Limit Processed Meats
Avoid processed meats like sausage, ham, bacon and salami. They are loaded with saturated fat and contain compounds that damage the lining of arteries.
Sample Meal Plan to Lower Cholesterol
Here is an example of a simple but tasty daily meal plan for you and your family to promote healthy cholesterol levels:
Breakfast: Oatmeal with Fresh Berries and Nuts
• 1 cup of cooked oatmeal
• A handful of fresh berries (blueberries, strawberries or raspberries)
• A sprinkle of unsalted nuts (almonds or walnuts)
Lunch: Quinoa, Avocado & Chickpea Salad over Mixed Greens
• 1 cup of cooked quinoa
• 1/2 avocado, diced
• 1/2 cup of chickpeas
• Mixed greens (spinach, kale or arugula)
• Lemon-garlic vinaigrette made with extra virgin olive oil
Dinner: Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette
• 150 grams of grilled salmon
• A variety of grilled vegetables (bell peppers, zucchini and asparagus)
• Charred lemon-garlic vinaigrette
Snack: Hummus with Vegetable Sticks and Fresh Fruit
• 1/2 cup of hummus
• Carrot, cucumber and celery sticks
• 1 sliced apple or orange
In Conclusion
Lowering your cholesterol through diet is not just about eliminating certain foods—it's about making smarter choices that benefit your overall health. By making these adjustments and focusing on a balanced, nutrient-rich diet, you are taking a major step towards lowering your cholesterol and improving your heart health.
And if you need additional support to achieve healthy cholesterol or triglyceride levels, nutritional supplementation can really help. The 1,000 mg daily serving of citrus bergamot featured in Durable HEART is scientifically shown to significantly lower cholesterol and triglyceride levels in just 30 days.
To learn more about Durable HEART, click here.
