This Popular Fruit Could Help Lower Your Cholesterol, New Study Suggests — Eat This Not That – Eat This, Not That

A natural way to lower cholesterol could be as close as the produce section of your favorite market: A new study in the journal Nutrients suggests that grapes may not only improve this heart-health marker but also boost the diversity of your beneficial gut bacteria, too.

Researchers asked 19 healthy adults to eat a diet low in fiber and polyphenols—the compound in fruits and vegetables that reduces inflammation and helps to regulate blood pressure—for a month, in order to see how grape powder would affect them afterward. They continued to eat the same diet but added 46 grams of the powder, the equivalent of two servings of fresh grapes, which comes in at two cups.

After four weeks of the daily grape powder, participants all saw increases in gut bacteria diversity, especially a type associated with glucose regulation and breakdown of fatty acids. They also had an almost 8% decrease in “bad” cholesterol levels, as well as a 40 percent drop in steroid acids—a substance that plays a role in how cholesterol works in the body. At high amounts, these acids can lead to blocked blood vessels, increasing the risk of heart attack and stroke.


Related: What Happens to Your Body When You Eat Grapes

This effect is likely because grapes are such a rich source of fiber and polyphenols, which both provide benefits to the gut and cardiovascular system, according to study co-author Jieping Yang, PhD, at the Center for Human Nutrition, David Geffen School of Medicine at University of California, Los Angeles.

Although this was considered a pilot study due to its small number of participants, Yang says it adds to ample, previous research showing that compounds in grapes have a range of benefits, including antibacterial and antiviral properties.

The main finding in the recent study was the boosted gut health, but Yang says the cholesterol effect is also promising. That’s especially the case since participants had to refrain from eating fruits and vegetables for a month, which means that even those who rarely eat these foods could see benefits after only a few weeks of including them in their diet.

“Dietary intervention is the primary approach to cholesterol management,” she says. “In this study, the equivalent of two servings of grapes provided enough dietary fiber to have a small but significant impact.”

More research will need to be done, Yang adds, but in the meantime, this adds to other research that suggests grapes definitely have a heart-healthy—and gut boosting —place in your fruit bowl.

For more, check out the Secret Effects of Eating Grapes, Says Science.

Hyperlipidemia vs. Hypercholesterolemia: What’s the Difference? – Healthline

You may have heard that you have high cholesterol, high triglycerides, low HDL cholesterol, or even a high level of lipids in your blood.

You may have also heard of hyperlipidemia and hypercholesterolemia and wondered if these conditions are the same and how they relate to your cholesterol or triglyceride levels.

Hypercholesterolemia is a specific type of hyperlipidemia. The two conditions have many common factors, but there are also some differences.

Read on to learn more about the differences between the two, as well as the risk factors, potential complications, and treatments for these conditions.

Hyperlipidemia is a condition where you have a high level of lipids (fats) in your blood. Specifically, with hyperlipidemia, you have high levels of the following types of lipids:

  • Low-density lipoprotein (LDL) cholesterol. LDL cholesterol is often referred to as the “bad” cholesterol. It plays a key role in the buildup of fatty deposits in arteries, causing them to narrow (atherosclerosis).
  • Triglycerides. When you take in more calories than you burn, your body converts the excess calories into triglycerides, a type of fat. Having high triglyceride levels plus high LDL may increase the risk of plaque buildup in your arteries.

Hyperlipidemia is a common condition. It’s estimated that 50 percent of Americans have hyperlipidemia in some form.

What’s considered a high level of cholesterol and triglycerides?

A blood test called a lipid panel, or a lipid profile, can determine your cholesterol and triglyceride levels. Levels are often measured in milligrams per deciliter (mg/dL).

According to the National Library of Medicine, your total cholesterol, LDL cholesterol, and triglycerides can be classified as follows:

Causes and risk factors of hyperlipidemia

Hyperlipidemia can be genetic, meaning it runs in families and is an inherited condition. This type of hyperlipidemia is called primary hyperlipidemia, or familial hyperlipidemia.

But hyperlipidemia is more often the result of lifestyle factors, such as:

  • an unbalanced diet, especially one that’s high in saturated fat
  • too little physical activity
  • having overweight or obesity
  • smoking
  • heavy alcohol use

Other factors that can put you at an increased risk of hyperlipidemia, even if you don’t have other risk factors, include:

  • your age — males over age 45 and females over age 55 have a higher risk of developing hyperlipidemia
  • taking certain medications, including:
  • having an underlying health condition, such as:

Hypercholesterolemia is a specific type of hyperlipidemia. With hypercholesterolemia, you either have too much LDL cholesterol or too little high-density lipoprotein (HDL) cholesterol in your blood.

High-density lipoprotein (HDL) cholesterol is also known as “good” cholesterol. This healthy type of cholesterol helps to remove LDL cholesterol — the “bad“ type — from your arteries. Because HDL cholesterol plays an important role in getting rid of LDL, you want higher levels of HDL in your blood.

The risk factors, potential causes, and possible health impacts are the same for hypercholesterolemia as they are for hyperlipidemia.

What’s considered a healthy level of HDL cholesterol?

A desirable level of HDL cholesterol is considered to be 60 mg/dL or above. A level of 40 mg/dL or lower (for males) and 50 mg/dL or lower (for females) is considered to put you at a higher risk of a heart attack and stroke.

Hypercholesterolemia is a type of hyperlipidemia. In other words, hyperlipidemia is an umbrella term. Various inherited or acquired disorders that cause high lipid levels in the blood fall under this umbrella category.

The key differences between hyperlipidemia and hypercholesterolemia can be summarized as follows:

Neither hyperlipidemia nor hypercholesterolemia cause symptoms in most people. That’s one reason why it’s important to get your cholesterol and triglyceride levels checked on a regular basis.

Your doctor may order a blood test called a lipid panel to check your lipid levels if you have certain risk factors or if you have a family history of either condition.

These tests are also often part of routine care after you reach a certain age — usually 35 years old for males and 45 years old for females, unless you have other risk factors.

You may need to fast for 9 to 12 hours before your blood test to get an accurate reading.

For many people with hyperlipidemia or hypercholesterolemia, lifestyle changes are enough to help manage their condition.

Lifestyle changes that may help reduce lipid or cholesterol levels include:

  • Reducing your intake of saturated fat and trans fat; this may include eating less:
    • red meat
    • whole milk dairy products
    • fried foods
    • processed foods
  • Eating more vegetables, fruits, whole grains, fish, skinless poultry, nuts, and seeds.
  • Exercising regularly. Aiming for at least 150 minutes of moderate-intensity exercise each week can help reap the most health benefits.
  • Losing weight if you have overweight or obesity.
  • Quitting smoking, if you smoke.
  • Cutting back on your alcohol intake.

If lifestyle changes aren’t enough to reduce your lipid or cholesterol levels, your doctor may consider prescribing medications as well.

Medications that may help manage hyperlipidemia or hypercholesterolemia include:

If left untreated, hyperlipidemia and hypercholesterolemia can both lead to serious health complications, including:

Hyperlipidemia is an umbrella term that includes various disorders that cause high lipid levels in the blood. Hypercholesterolemia is a type of hyperlipidemia that involves above normal levels of cholesterol in the blood.

By maintaining a moderate weight, eating a balanced diet, and exercising regularly, you may be able to help keep both cholesterol and other blood lipids under control and reduce your risk of a heart attack or stroke.

If you have any risk factors for either hyperlipidemia or hypercholesterolemia, talk with a doctor about getting your lipid levels checked.

Cheerios: Can they lower cholesterol, and alternatives – Medical News Today

High levels of low-density lipoproteins (LDL) cholesterol can contribute to the development of heart disease. Certain foods can reduce a person’s cholesterol levels. There is some evidence to suggest that Cheerios, a popular breakfast cereal, is one such food.

Cheerios are a breakfast cereal made by Nestle under the umbrella of General Mills. One cup, or 28 grams (g), of Original Cheerios contains 2.83 g of dietary fiber along with vitamins and minerals, including calcium, vitamin D, and vitamin C.

Cholesterol is a type of fat in the blood. Some cholesterol is normal and even necessary in the body, but too much of a type known as LDL cholesterol can cause problems.

Cholesterol is a waxy substance that can sometimes build up in blood vessels and cause them to narrow. This can lead to a heart attack or stroke.

This article examines the relationship between Cheerios and cholesterol. It also considers other foods that can help people reduce their cholesterol.

The theory behind Cheerios being able to lower cholesterol stems from a General Mills-funded study in 1998 on whether whole grain oat, ready-to-eat cereals could influence cholesterol. Cheerios primarily consist of whole grain oats.

The study found that those who ate oat cereal experienced reduced total cholesterol levels by 3.8% and reduced LDL-cholesterol levels by 4.2%.

It is important to note that while this study suggests Cheerios specifically have an impact, the findings could be extrapolated to any other whole grain oat ready-to-eat cereals.

According to a 2019 article, consuming oat products can reduce cholesterol. Oats contain a soluble fiber called beta-glucan.

The authors note that beta-glucan can help reduce cholesterol by promoting the metabolism of cholesterol and removing it from the body via a person’s stool.

In addition, it can help to balance the gut microbiota. This can improve bile acid metabolism and create short-chain fatty acids that also work to improve cholesterol levels.

A 2019 study notes that consuming 3 g of beta-glucan each day as part of a balanced diet can help to lower cholesterol. Another 2014 meta-analysis found that 3 g or more of beta-glucan can reduce LDL and total cholesterol without affecting HDL cholesterol levels.

The Cheerios manufacturer states that a 1.5 cup serving (39 g) of Original Cheerios contains 1 g of soluble fiber.

People should also make sure they eat Cheerios as part of a healthy, well-balanced diet. There are many different varieties of Cheerios, each with slightly different ingredients, so it is important for individuals to read the packaging.

Most varieties consist of mainly whole grain oats, and some may also include other grains. Some flavors of Cheerios may contain added sugar and may not be suitable for people aiming to limit their sugar intake.

There are many foods besides Cheerios that people can opt for to lower their LDL cholesterol.

A person should aim to eat foods containing dietary soluble fiber, which is present in beans, peas, most fruits, and oats. Beta-glucan is one type of soluble dietary fiber.

A person can also consume foods that contain plant stanols and sterols. These are compounds that resemble cholesterol. A person can find these compounds in the following foods:

  • vegetable oil
  • vegetable oil-based margarine
  • seeds
  • grain products
  • nuts
  • legumes
  • fruits
  • vegetables

Specific foods that can lower cholesterol levels include:

  • Oatmeal: Half a cup of rolled oats contains 2 g of soluble dietary fiber.
  • Avocado: A 100 g serving of avocado contains 10 g of total dietary fiber. Studies show that eating one avocado per day as part of a moderate‐fat, cholesterol‐lowering diet can be beneficial to specifically lower LDL levels without impacting HDL cholesterol.
  • Soy: Soy protein can significantly reduce LDL cholesterol. Studies show that it can lower it by around 3–4% in adults. People would need to eat approximately 25 g of soy protein or more each day for results.
  • Fruit: Certain fruits, such as apples, grapes, and strawberries, are rich in a substance called pectin. This is another type of soluble fiber that can help lower LDL levels.

Learn more about 15 foods that lower cholesterol here.

Cheerios consist of whole grain oats, which contain a type of soluble dietary fiber called beta-glucan. This can help to control LDL cholesterol levels in the body. A person may need to consume 3 g of beta-glucan per day.

Cheerios may be consumed as part of a balanced diet to reduce cholesterol, but people may find other foods they prefer with the same cholesterol-lowering effect. Examples include avocado, soy, and most fruits.

It is important for individuals to note that Cheerios are processed food and that some varieties contain high amounts of sugar. Cheerios and other processed foods should always be eaten in moderation and only as part of a balanced diet.

Can High Cholesterol Cause a Stroke? – Healthline

Cholesterol is a waxy, fat-like substance that’s found throughout your body. It often gets a bad reputation, but you actually need a certain amount of cholesterol to make substances that are essential for good health, such as:

  • bile acids, which help you absorb fat-soluble vitamins
  • hormones, like estrogen and androgen
  • cell membranes

However, cholesterol levels that are too high can increase the risk of several chronic conditions, including a stroke.

Read on to learn how high cholesterol can cause a stroke, plus ways to reduce your blood cholesterol if needed.

The cholesterol in your blood is made by your liver. Your lifestyle and the foods you eat can affect your cholesterol levels.

Cholesterol is unable to travel through your blood on its own. Your liver makes lipoproteins, or particles that transport cholesterol in your arteries.

There are different types of cholesterol:

  • LDL cholesterol. Low-density lipoprotein (LDL) cholesterol, or “bad“ cholesterol, transports cholesterol from the liver to other cells. This unhealthy type of cholesterol can contribute to the buildup of plaque, which can narrow and clog your arteries.
  • HDL cholesterol. High-density lipoprotein (HDL) cholesterol is known as “good” cholesterol. This healthy type of cholesterol helps clear LDL cholesterol from your arteries, which reduces your risk of stroke. Unlike LDL cholesterol, you want to have higher levels of HDL cholesterol in your blood.
  • Triglycerides. Triglycerides are a type of fat that’s found in your blood. Your body converts extra calories into triglycerides, which are stored in your fat cells. If you tend to eat more calories than you burn, you may have high triglycerides — a condition known as hypertriglyceridemia. Having high triglyceride levels plus high LDL or low HDL increases the risk of plaque buildup in your arteries.
  • Total cholesterol. Total cholesterol is the sum of your LDL and HDL cholesterol levels, along with 20 percent of your triglyceride levels.

You need a fasting blood test to know what your blood cholesterol levels are. The test is called a lipid profile, or lipid panel.

The results will be listed as milligrams per deciliter (mg/dL). The following chart explains how the results are categorized:

A stroke occurs when your brain is unable to get sufficient blood in order to function properly. When this happens, the brain cells may begin to die.

There are two main types of strokes:

  • Ischemic stroke. With an ischemic stroke, a blood vessel is blocked by a blood clot or plaque.
  • Hemorrhagic stroke. A hemorrhagic stroke happens when a blood vessel ruptures, causing sudden bleeding.

High blood cholesterol levels can specifically increase your risk of an ischemic stroke. That’s because high cholesterol contributes to plaque buildup in the arteries, a condition called atherosclerosis. Plaque is a fatty substance that’s made of:

  • cholesterol
  • cellular waste products
  • fibrin
  • calcium

Plaque buildup can make your arteries narrower and stiffer. In turn, this can restrict blood flow in your arteries, including the arteries in your brain. If an artery becomes blocked, cutting off blood flow in parts of your brain, it can cause an ischemic stroke.

There are several causes of high cholesterol levels. Some causes are inherited, or present at birth, while others may develop later in life.

Causes can include:

  • Familial hypercholesterolemia. Familial hypercholesterolemia is a genetic disorder in which your body is unable to properly remove LDL cholesterol from your blood. This causes high levels of LDL cholesterol.
  • Consuming too much high fat food. Eating too much saturated fat and trans fats can lead to higher levels of LDL cholesterol.
  • Consuming more calories than you need. When you eat more calories than you can burn, your body converts the extra calories into triglycerides, which can lead to more plaque buildup in your arteries.
  • Having overweight or obesity. A review of 25 studies found that obesity increased the risk of ischemic stroke by 64 percent.
  • Lack of exercise. Not getting enough physical activity can lead to higher triglycerides, higher cholesterol levels, and an increased risk of stroke.
  • Smoking cigarettes. Smoking cigarettes increases LDL cholesterol and triglyceride levels. It also decreases HDL cholesterol.
  • Diabetes. According to 2017 research, people with diabetes are more than twice as likely to have an ischemic stroke compared with people who don’t have diabetes.
  • Older age. Over time, it becomes harder for the body to remove cholesterol from the blood. This can lead to higher cholesterol levels.

In addition to high cholesterol, other factors may increase your risk of an ischemic stroke, such as:

The leading risk factors for a hemorrhagic stroke include:

It’s possible to lower your cholesterol with lifestyle changes and medications.

Once your cholesterol levels are within a normal range, it’s important to continue following a health-promoting lifestyle in order to keep your cholesterol levels within a normal range.

High cholesterol contributes to the formation of plaque that can build up in your arteries and block blood flow to your brain, causing a stroke.

In some cases, high cholesterol may be due to familial hypercholesterolemia, a genetic disorder. Other factors that can affect your cholesterol levels include:

  • diet
  • exercise
  • tobacco use
  • high blood pressure
  • type 2 diabetes
  • older age

Since high cholesterol causes no symptoms, the best way to check your levels is to get a blood test. If your cholesterol levels are high, your doctor may suggest lifestyle changes or cholesterol-lowering medications.

High cholesterol: 5 fruits that can help lower it effectively – Times Now

High cholesterol: 5 fruits that can help lower it effectively

High cholesterol: 5 fruits that can help lower it effectively&  | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

  • Persistent high cholesterol levels can put the body at risk of cardiovascular diseases
  • There are two types of cholesterol – LDL cholesterol and HDL cholesterol
  • Read on to know about the fruits that can help lower cholesterol

New Delhi: Have you been having trouble managing your cholesterol levels lately? Turn to the delicious side and go for fruits. A variety of seasonal fruits are available at the moment that can work wonders for your body. When talking about fruit consumption, they must be consumed in moderation as they are a source of fructose and excessive consumption can lead to unhealthy sugar intake. 

Cholesterol-lowering fruits

Here are some fruits that can lower cholesterol:

  1. Strawberries: This fruit is one of the most delicious and aesthetically fruits out there. Popular for their sweet taste, strawberries can also be helpful in lowering cholesterol levels. Furthermore, being a rich source of antioxidants, strawberries cab also have skin benefits. 
  2. Apples: Biting into the juicy goodness of apples can swat away all the winter blues. Also considered to be a popular festive fruit as a variety of dishes such as caramel apple, apple pie, etc. revolve around it. This fruit is also a rich source of pectin, a fibre that can have cholesterol-lowering effects on the body.
  3. Citrus fruits: A variety of citrus fruits such as oranges, lime, grapefruit, etc. are available in abundance during the winter season. These fruits, apart from aiding cholesterol management, can also help boost immunity as they are a rich source of vitamin C. 
  4. Grapes: Looking for a healthy winter snack? Pick grapes. These little green, squishy fruits can be delicious and healthy food. Apart from being weight management friendly, studies have also shown how grapes can help lower cholesterol levels.
  5. Avocado: Popularly known for its creamy, buttery consistency and texture, people suffering from cholesterol often avoid eating avocado under the misconception that it can cause cholesterol levels to rise. However, according to USDA, avocado has 0 mg of cholesterol and therefore is safe for consumption. Furthermore, it’s a source of healthy fat.


Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

How to Eat a Low Cholesterol Diet For a Healthy Heart – The Manual

Though cholesterol often gets demonized, our bodies do need some cholesterol for normal functions. Cholesterol serves as a precursor for manufacturing certain hormones, it is necessary to produce vitamin D, and it forms a crucial structural component in the cell membrane of nearly every type of cell in the body. However, many people have excessively high cholesterol levels, termed hyperlipidemia, which is associated with increasing the risk of diseases like atherosclerosis and heart disease, and with increasing the risk of heart attack and stroke.

low cholesterol foods.

Certain risk factors for high cholesterol are out of your control. For example, there is certainly a genetic component to high cholesterol because the amount produced and the removal rate of LDL cholesterol in your body are partly determined by your genes. That said, the good news is that there are lifestyle modifications and practices that can reduce and control your cholesterol, the primary of which is through following a low-cholesterol diet. A low-cholesterol diet isn’t as straightforward as it sounds, however, so keep reading for our complete low-cholesterol diet guide and start making strides toward lowering your cholesterol today.

Types of Cholesterol

Cholesterol is naturally produced in the liver. There are several different types or classifications of cholesterol based on the characteristics of the molecules, but there are two primary types. Low-density lipoprotein (LDL) cholesterol, often referred to as “bad cholesterol” and high-density lipoprotein (HDL) cholesterol, or “good” cholesterol. HDL cholesterol actually helps remove excess LDL cholesterol from the bloodstream, while high LDL cholesterol increases the risk of atherosclerosis, or arterial hardening and plaque buildup, along with heart disease and other vascular diseases.

What Is a Low-Cholesterol Diet?

broccoli bowl.

The term “low-cholesterol diet” can be a bit misleading because it sounds like a diet that is low in dietary cholesterol or that eliminates foods that contain cholesterol. However, while high-cholesterol foods like red meat, cheese, eggs, full-fat dairy, butter, snack cakes, ice cream, shellfish, commercially fried foods, and organ meats, are to be avoided on a low-cholesterol diet, the real dietary culprits in terms of elevated cholesterol levels are actually trans fats and saturated fats. Accordingly, a low-cholesterol diet eliminates all trans fats and avoids as much saturated fat as possible. Lastly, sugar should also be limited — particularly corn syrup and added sugars — as excessive sugar can be converted to triglycerides.

Although there are no hard-and-fast rules when it comes to the rules of a low-cholesterol diet, most low-cholesterol diets limit total cholesterol intake to 200 mg per day, ban all trans fats, and limit saturated fat intake to a maximum of 7 percent of total daily caloric intake. For example, on a 2,000-calorie diet, you should consume no more than 14 calories of saturated fat, or about 15 grams. Emphasis should be on eating whole, natural foods and getting 30 minutes of moderate-intensity exercise most days of the week.

Benefits Of a Low-Cholesterol Diet

Avocado toast with basil, lentils, and sliced tomato.

Because high cholesterol can increase the risk of atherosclerosis and heart disease, following a low-cholesterol diet can result in the following benefits:

  • Reduced total cholesterol
  • Reduced LDL cholesterol
  • Weight loss
  • Decreased risk of heart attack and stroke
  • Improved diet quality
  • Increased HDL cholesterol, particularly when the diet is paired with exercise

Foods to Avoid On a Low-Cholesterol Diet

hot dogs and cold cuts.

Because trans fats and saturated fats are associated with increased LDL cholesterol levels, and excessive cholesterol intake also seems to contribute to the issue, these should be limited. Note that trans fats are hydrogenated oils added to foods to improve stability and saturated fats are solid at room temperature and are mostly found in animal products. The following foods are particularly high in trans fat, saturated fat, and/or cholesterol and should be avoided on a low-cholesterol diet:

  • Fast Food: Burgers, anything fried, French fries, breakfast sandwiches with sausage, donuts, chicken nuggets, pizza, fast food Chinese, tacos, onion rings, etc.
  • Snacks: Breaded snacks, pork rinds, combos, potato chips, Jiffy pop, tater tots, packaged cookies, toaster pastries, candy, white chocolate, milk chocolate, anything with icing or frosting, pepperoni, cheese dip, etc.
  • Processed Meats: Lunch meats and cold cuts, sausage, bacon, hot dogs, etc.
  • Meat/Some Shellfish: Lean cuts are OK, but avoid fatty beef, veal, lamb, pork, lobster, and shrimp.
  • Frozen Dinners: Frozen pizza, frozen entrees, frozen prepared lasagna, frozen Chinese foods dishes, frozen pot pies, etc.
  • Full-Fat Dairy Products: Cream, whole milk, 2% milk, cheese, sour cream, buttermilk, ice cream, gelato, creamer, pudding, half and half, etc.
  • Certain Bread Products: Canned and prepared biscuits and croissants, pies, donuts, muffins, snack cakes, cakes, cookies, prepared granolas with oils, Danishes, tortillas, sweetened cereals, etc.
  • Sauces and Condiments: Mayo, creamy salad dressings, any salad dressing with hydrogenated oils, gravy, sweetened jellies and jams, chocolate syrup, pancake syrup, etc.
  • Beverages: Eggnog, full-fat coconut milk, chocolate milk, shakes, juices, soda, etc.
  • Restaurant Foods: Ribs, fatty cuts of pork or beef, burgers, steaks, fried appetizers, etc.
  • Fats and Oils: Butter, margarine, olio, lard, shortening, bacon fat, coconut oil, etc.
  • Sugary Foods: Avoid any sweets or sugary foods as much as possible because excess sugar can get converted to triglycerides.

Foods to Eat On a Low-Cholesterol Diet

low cholesterol cauliflower foods.

A low-cholesterol diet should include as many whole, unprocessed healthy foods like vegetables, fruits, lean proteins, legumes, low-fat dairy, and seeds as possible. Unsaturated oils like olive oil and avocado oil should be used instead of saturated fat or canola oil. Nuts and seeds may help raise good HDL levels, and even though eggs contain cholesterol, there is evidence to suggest they will not negatively impact your cholesterol levels. That said, limit egg yolks to 2-3 per week but enjoy egg whites as much as you’d like.

The following are foods to eat on a low-cholesterol diet:

  • Vegetables: Fresh or frozen kale, spinach, carrots, lettuce, Swiss chard, broccoli, zucchini, cucumbers, onions, cauliflower, asparagus, sweet potatoes, beets, squash, onions, etc. Avoid canned vegetables in cream sauces like creamed spinach or creamed corn.
  • Fruits: Pears, apples, melons, oranges, grapefruit, plums, apricots, peaches, berries, bananas, pomegranates, kiwi, tomatoes, kumquats, etc.
  • Whole Grains and Bread Products: Whole, unprocessed oats, whole wheat, barley, brown rice, quinoa, teff, farro, etc.; pasta, bread, oatmeal, healthy cereals, etc.
  • Lean Meats, Poultry, and Fish: Fresh or frozen lean beef, bison, venison, chicken, turkey, salmon, scallops, tofu, halibut, cod, etc.
  • Low-Fat Dairy Products: Skim milk, 1% milk, low-fat yogurt, cottage cheese, eggs, low-fat cheese, etc.
  • Legumes: Dry or canned beans, lentils, peas, peanuts, soy, etc.
  • Nuts and Seeds: Almonds, pecans, pistachios, walnuts, cashews, pecans, chia seeds, flax seeds, pumpkin seeds, sesame seeds, hemp seeds, sunflower seeds, macadamia nuts, Brazil nuts, etc.
  • Fats and Oils: Olive oil, avocados, flaxseed oil, etc.
  • Herbs and Spices: Basil, thyme, pepper, cinnamon, clove, nutmeg, ginger, rosemary, cumin, chili powder, etc.
  • Beverages: Water, tea (herbal tea, green tea, black tea, etc.), red wine, coffee.

Sample Low-Cholesterol Diet Meal Plan

healthy salad next to tomatoes and arugula.

Curious what a day of eating might look like on a low-cholesterol diet?

Sample Low-Cholesterol Diet Meal Plan

  • Breakfast: Greens smoothie made with banana, spinach, almond butter, fat-free Greek yogurt, frozen blueberries, and chia seeds
  • Lunch: Veggie burger on a whole grain bun topped with lettuce, tomato, and onion. Snap peas on the side.
  • Snack: Hummus with carrots, cucumbers, pepper strips, and celery.
  • Dinner: Miso marinated salmon, roasted Brussels sprouts, and brown rice. Side salad with lemon juice.
  • Snack: Fat-free Greek yogurt with berries, flax seeds, and walnuts.

Editors’ Recommendations

Doctors seek more lipoprotein(a) cholesterol testing – The Washington Post

Cardiologists, too, are on the fence about who should get screened, and when. McGarrah would like to see a one-time Lp(a) screening when a person gets their first routine cholesterol panel. “Whether it is [age] 18 or 25 or later, it would be good to incorporate an Lp(a) test — usually covered by insurance — to better contextualize their risk of developing cardiovascular disease,” he said. But Paruchuri thinks screening for Lp(a) is better used with patients with borderline risk. “As a patient, having an elevated Lp(a) level but no clear treatment plan could cause significant anxiety and/or increase the use of other cardiac testing unnecessarily,” she said.

The #1 Best Fruit to Lower Your Cholesterol, Says Science — Eat This Not That – Eat This, Not That

Having high cholesterol can be a scary thing. Although your body needs certain levels of cholesterol for optimum functioning, too much of it can lead to clogged arteries and a higher risk of heart disease.

Thankfully, you can help maintain healthy cholesterol levels by adopting a healthy diet. However, it may be overwhelming to decide which foods you need to eat in order to keep your numbers at bay.

There are many different types of food that can help your cholesterol numbers, and according to research, apples contain an ingredient that has been known to have cholesterol-lowering properties.

Continue reading to learn about why apples are one of the best fruits you can eat to lower your cholesterol, and for more healthy eating tips, check out Best Breakfast Habits to Lower Cholesterol.

Apples are the best fruit to lower cholesterol.

According to Harvard Health, there are many different foods that can help you lower your cholesterol in their own unique ways. For example, oats can help because of their high fiber content, while certain fish can aid in lowering cholesterol because of their omega-3 levels.

So what is it about apples specifically that makes them the best cholesterol-lowering fruit? Apples are one of the fruits with the highest amount of fiber, and they contain a specific type of soluble fiber called pectin.

According to Mayo Clinic, soluble fiber can help lower your LDL (low-density lipoprotein) levels by reducing how much cholesterol is absorbed into your bloodstream.

And a study published in the European Journal of Nutrition found that not only does pectin fiber help reduce cholesterol, but that the pectin found in apples was some of the best for cholesterol-lowering from fruit sources.

Avocados are the runner-up fruit

avocado brown paper bag

Another fruit that may help lower cholesterol, which some may not even realize is a fruit, is avocado! This fruit is a reliable source of healthy fat, and according to Harvard Health, healthy fats can replace unhealthier ones, which in turn can help reduce cholesterol levels.

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Obesity Mediates Diabetes Risk Associated With Cholesterol-Lowering Therapy – Endocrinology Advisor

An increase in body mass index (BMI) partially mediates the greater risk of type 2 diabetes observed with efforts to lower low-density lipoprotein (LDL) cholesterol, suggesting a need to improve weight gain prevention in patients taking LDL-lowering medications. These findings were published in Diabetes Care.

The study included an assessment of human genetic data to investigate the hypothesis that the T2D-inducing effect of lowering LDL cholesterol is mediated through elevated BMI. Investigators relied on summary-level data from 3 genetic studies comprising 921,908 individuals of European descent to perform univariable and multivariable Mendelian randomization (MR) analyses. The researchers then performed individual-level MR analyses to replicate the results in 92,532 individuals from 14 observational studies.

In univariable MR analyses, the researchers found that a 1-standard deviation (SD) reduction in genetically predicted LDL cholesterol increased T2D odds by 12% (95% CI, 1.01-1.24; P <.001) and increased BMI by 0.07 SD units (95% CI, 0.02-0.12; P <.001).

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Less evidence of a direct effect of lowering LDL cholesterol was observed in T2D through BMI in the multivariable MR analysis (OR, 1.04; 95% CI, 1.01-1.08) “with a proportion mediated of 38% of the total effect,” the researchers wrote (P =.03). The investigators found that the total and indirect effect estimates were comparable across several different sensitivity analyses. Additionally, the individual-level MR analyses verified the total indirect effect of reducing LDL cholesterol related to T2D through BMI with an estimated proportion mediated of 8% (P =.04).

The researchers suggest their findings may be biased by bidirectional or pleiotropic effects of the variants that were modeled as instrumental variables, despite the robustness of MR to confounding and measurement error compared with conventional observational methods.

“Our findings support that elevated BMI partially mediates the diabetogenic effects of observed with lowering LDLc,” the researchers concluded. “Further exploration of this mechanism may yield insights into adipose tissue and type 2 diabetes pathophysiology, and targeted weight control strategies may be investigated to mitigate the increased risk of type 2 diabetes among individuals taking LDLc-lowering therapies.

Disclosure: Multiple authors declared affiliations with the pharmaceutical industry. Please see the original reference for a full list of authors’ disclosures.


Wu P, Moon JY, Daghlas I, et al. Obesity partially mediates the diabetogenic effect of lowering LDL cholesterol. Diabetes Care. Published online November 17, 2021. doi:10.2337/dc21-1284

How New Drug Leqvio May Help Lower Cholesterol – Healthline

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Some people may be able to lower their cholesterol by taking a newly approved drug along with statins and a balanced diet.
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  • Federal regulators have approved the new drug Leqvio to be used to help lower cholesterol levels in some people.
  • The medication is designed to be taken along with statins and a balanced diet.
  • Leqvio is designed to be taken twice a year, which experts say should help people adhere to a medication schedule.

Around 30 million adults in the United States have atherosclerotic cardiovascular disease (ASCVD).

Slightly more than half of them, 16 million, take statins to help lower their cholesterol. However, many are still not at their recommended target range for cholesterol levels.

Leqvio (inclisiran), a medication from Novartis recently approved by the Food and Drug Administration (FDA), might help lower cholesterol levels with only 2 doses per year.

Statins work by blocking substances that your body needs to make cholesterol. These medications typically must be taken at least once a day, some twice a day. Statins help by:

  • lowering the chance of heart disease and stroke
  • stabilizing plaques on blood vessel walls
  • reducing the chance of a particular type of blood clot

People with low-density lipoproteins (LDL), frequently called “bad cholesterol,” with 190 mg/dL or higher, often benefit from daily statins.

If you had a heart attack in the past, your doctor might recommend statins, even if you don’t have high cholesterol.

One of the main reasons statins are not always effective is because people often tend to have a difficult time adhering to the medication schedule. This is frequently because of the cost of the medication, its side effects, or a person’s lack of accessibility to prescription drugs.

However, not taking statins regularly is associated with significant increases in deaths from cardiovascular disease.

Leqvio is an adjunct treatment to a balanced diet and statins for lowering LDL.

People take an initial dose, another dose in 3 months, and then doses twice a year.

Three recent studies report LDL reductions between 40 percent and 51 percent when compared to a placebo for certain people with ASCVD who take statins.

Statins, nonetheless, will remain as first-line treatments.

“Leqvio works differently than other cholesterol treatments,” said Dr. Norman Lepor, FACC, a clinical investigator in the phase 3 clinical program, in a Novartis statement. “With twice-yearly dosing, it is a compelling option for millions of people with ASCVD who have a difficult time reaching their LDL-C target.”

The company statement said the medication works by improving the liver’s natural ability to prevent the production of a protein that keeps cholesterol levels high. It is a subcutaneous injection given by a qualified healthcare professional.

Because of the dosing schedule, experts say Leqvio may be helpful for people having difficulty sticking to a regular medication schedule.

“Leqvio is a game-changer in the world of cardiovascular disease treatment,” said Dr. Spencer Kroll, FNLA, an internal medicine specialist and a nationally recognized cholesterol and lipid disease expert.

“It leads to profound reductions in serum LDL levels,” Kroll told Healthline. “Multiple studies have found that the lower the LDL, the lower the cases of recurrent cardiovascular events in high-risk patients.”

Leqvio is an add-on treatment that works alongside diet changes and statins to manage cholesterol.

The FDA approved it for adults with heterozygous familial hypercholesterolemia or clinical ASCVD.

People with mild, moderate, or severe kidney impairment can take Leqvio. People with mild or moderate liver impairment can also take Leqvio.

There are no current studies of Leqvio in people with severe liver impairment.

There is currently no data on the use of Leqvio during pregnancy for risk of congenital disabilities, miscarriage, or adverse maternal or fetal outcomes.

Until further information is known, the recommendation is that people who are pregnant should stop taking the medication.

Some people experienced irritation at the injection site. Other side effects include:

  • arthralgia
  • urinary tract infection
  • bronchitis
  • diarrhea
  • pain in extremity
  • dyspnea
  • joint stiffness
  • difficulty breathing

About 2 percent of people stopped taking Leqvio because of adverse reactions.