Want To Lower Your Cholesterol? Eat These Foods

Australian Women’s Health - Nikolina Ilic - Digital Editor

Dr. Brad Leech, Clinical Nutritionist, Health Professional and Expert on advice service platform Anni was interviewed in this article.

If you want to talk with Dr. Brad Leech you can book an online consult with him here.

If you think cholesterol awareness is only reserved for your grandfather, you're not alone.

If you’re in your twenties or thirties and think of yourself as fit and healthy, you’ve probably never thought about having your cholesterol checked – but there’s a bunch of research that may make you reconsider.

More than two in five (41.9%) Australian adults are living with high cholesterol per heartfoundation.org, with a noticeable increase in women aged 25 to 34 years over the last decade. These stats are why the Heart Foundation recommends all adults get a check, regardless of their age and how many PBs they’re smashing.

“High cholesterol levels can be influenced by a combination of genetic factors, lifestyle choices, and diet. Consuming foods rich in saturated and trans fats, as well as simple sugars, coupled with a sedentary lifestyle, smoking, and excessive alcohol consumption can all play a role in raising cholesterol levels,” Dr. Brad Leech, Clinical Nutritionist, Health Professional and Expert on advice service platform Anni, tells Women’s Health.

The good news is there are ways to help lower your levels and, alongside fitness, it’s everything to do with what you put in your mouth. Here, a list of foods that Dr Leech suggests to help lower those numbers: “These foods are excellent choices for promoting heart health and managing cholesterol levels as part of a balanced diet and the addition of exercise.”

1. Oats

“Oats are rich in soluble fibre, which helps lower LDL cholesterol, the ‘bad’ cholesterol, in the bloodstream.”

2. Salmon

“Salmon is packed with omega-3 fatty acids, which can reduce triglycerides and increase HDL cholesterol, the ‘good’ cholesterol.”

3. Avocado

“Avocados are a great source of monounsaturated fats, which can help lower LDL cholesterol and raise HDL cholesterol levels.”

4. Nuts (e.g., almonds, walnuts)

“Nuts are loaded with unsaturated fats, fibre, and plant sterols, all of which can improve cholesterol levels and heart health.”

5. Beans and Legumes

“Beans and legumes are high in soluble fibre, which can help lower LDL cholesterol and regulate blood sugar levels.”

6.Olive Oil

“Olive oil is rich in monounsaturated fats and antioxidants, promoting heart health and reducing LDL cholesterol oxidation.”

7. Berries (e.g. blueberries, strawberries)

“Berries are packed with antioxidants and soluble fibre, which can help lower LDL cholesterol and reduce the risk of heart disease.”

8. Dark Leafy Greens (e.g. spinach, kale)

“Dark leafy greens are rich in antioxidants, fibre, and plant compounds that support heart health and may lower LDL cholesterol.”

9. Whole Grains (e.g. quinoa, brown rice)

“Whole grains are high in fibre, which can help lower LDL cholesterol and reduce the risk of heart disease.”

10. Soy Products (e.g. tofu, edamame)

“Soy products contain plant-based proteins and phytochemicals called isoflavones, which may help lower LDL cholesterol levels and improve heart health.”

What foods should I avoid?

“Understanding which foods to avoid is crucial for maintaining healthy cholesterol levels and heart health. Some foods to steer clear of include fried foods, processed meats, butter, margarine, pastries, fast food, sugary drinks, commercially baked goods, palm oil, coconut oil, and excessive alcohol,” says Dr Leech. “These items are typically high in unhealthy fats, sodium, and sugar, which can elevate cholesterol levels and increase the risk of heart disease.”

What is cholesterol?

Cholesterol is a type of fat that is part of all animal cells. It is essential for many of the body’s metabolic processes, including the production of hormones, bile and vitamin D. We need a small amount of blood cholesterol because the body uses it to:

1. Build the structure of cell membranes

2. Make hormones like oestrogen, testosterone and adrenal hormones

3. Help your metabolism work efficiently, for example, cholesterol is essential for your body to 4. Produce vitamin D

5. Produce bile acids, which help the body digest fat and absorb important nutrients

Why should I check my cholesterol?

It may not top your list of health concerns, but high cholesterol can occur without any early warning signs. Here are three reasons to get tested:

1. A by-product of cholesterol functions in mice found an increase in the hormone estrogen, says a Duke Cancer Institute study; having too much can fuel the growth and spread of the most common types of breast cancers.

2. People with high LDL (bad) cholesterol have more amyloid plaque deposits—which are associated with dementia and Alzheimer’s disease—in their brains as they age, reports a study in JAMA Neurology.

3. A diet of high-cholesterol foods (like processed meats, packaged baked goods, and fried foods) isn’t bad only for your waistline—it’s also been linked to hearing loss, according to a study in The Journal of Nutrition.

What is a good blood cholesterol level?

Total cholesterol levels should be lower than 5.5 mmol/L, if you have no other risk factors. If you have cardiovascular risk factors such as high blood pressure, pre-existing cardiovascular (heart) disease or diabetes, or you smoke, the aim for LDL cholesterol levels would be less than 2 mmol/L.

How to check your cholesterol levels

Your doctor can check your levels through a blood test. The blood test measures:

• HDL

• LDL

• triglycerides, another type of fat in the blood

You should have your cholesterol checked every 5 years from the age of 45, or from 18 years if you are an Aboriginal and Torres Strait Islander. If you have a family history of high cholesterol, speak to your doctor about your heart attack risk.

This appeared in Australian Women’s Health on March 15th, 2024.

At Anni we have many Experts who can help you on your journey to reduce your cholesterol! If you want to talk with Dr. Brad Leech you can book him here.

Womenshealth.com.au provides reviews and recommendations to help you find the right product. Products you purchase through links on this page may earn us a small commission.

Nikolina is the former Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she spends most of the time in the gym, or with her husband and daughters. She was previously Digital Editor at GQ and Vogue magazine.

Anni is an advice-as-service platform that bridges the gap between Aussies and experts, providing on-demand, affordable and trusted advice to suit your needs.

For Media enquires please contact: media@anni.app

For all other enquires please contact: hello@anni.app

Other news: