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High Cholesterol & Nutrition Intervention

Kayla Castle • Aug 23, 2021

According to the CDC, 29 million adult Americans have high cholesterol. Low-density lipoprotein (LDL) is the bad cholesterol that is found in your bloodstream. High-density lipoprotein (HDL)l is the good cholesterol that helps get rid of LDL cholesterol.

Limit saturated and trans fats
Animal proteins contain saturated fats, individuals with high cholesterol should limit consumption. Have red meat, no more than 2x a week and reach for lean cuts of meat (85% lean & up), the higher percentage lean the better. Lean cuts of meat have less saturated fat. Instead reach for healthy fat sources; avocados, olive oil, nuts & seeds are great options. 

Reduce your meat consumption, as an alternative try plant-based protein options
Plant based proteins do not contain saturated fat and are rich in minerals, vitamins and fiber. Beans, nuts, tofu, and soy are great options. Limit to having red meat to 2x a week with minimum 85% or higher lean. Lean cuts of poultry and fish are better options for heart health. 

Heart-healthy omega-s’s are golden
Eating fatty fish twice a week reduces your risk of having a stroke. Salmon, albacore tuna, sardines, herring and mackerel have the highest levels of omega-3’s. 

Always fiber, always! 
Americans do not consume enough fiber! The recommended daily fiber consumption is 25g for females and 30g for males. Soluble fiber reduces cholesterol absorption in the bloodstream. By binding to the small intestine, fiber attaches to cholesterol and is excreted with feces. Oats, nuts, berries, apples, beans, lentils, sweet potatoes, broccoli and flaxseed meal are excellent options rich in soluble fiber. 


1. American Dietetic Association. Nutrition Therapy for High Cholesterol. Eat Right.org

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