![\"Cholesterol](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-884651252.jpg\")
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90% of heart disease can be prevented, and even reversed.<\/h2>\n
Discover the research-backed and all-natural ways you can stop heart disease from stopping you<\/b> in the FREE<\/p>\n WATCH HERE<\/span><\/p>\n <\/div>\n <\/div>\n <\/div>\n <\/a>\n \n There are a number of factors that may cause your LDL cholesterol to rise and stay high over time.<\/p>\n Saturated fat intake can increase<\/a> your LDL cholesterol levels. Food containing saturated fat include dairy products, meat, poultry, seafood and fish, eggs, coconut, palm oil, and many baked goods, fried foods, and fast food items.<\/p>\n Your genetic makeup may also put you at a higher risk of having higher than desired cholesterol levels. In other words, if you have a family history of high LDL cholesterol, it\u2019s possible that there may be some DNA-related reasons for this. Around 10-15% of the population are \u201chyper-absorbers<\/a>\u201d of dietary cholesterol, for instance. Keep in mind that if you do have a genetic predisposition towards elevated LDL cholesterol levels, this doesn\u2019t mean it\u2019s out of your control. It just means that you may need to pay more attention and that you have a lot to gain from optimized diet and exercise habits.<\/p>\n Other factors that may raise your cholesterol include:<\/p>\n We\u2019ve known for some time that certain foods, such as red meat<\/a> and eggs<\/a>, can increase your risk of cardiovascular disease. These foods are high in cholesterol, so naturally, researchers assumed that dietary cholesterol contributed to higher blood cholesterol levels and, thus, more heart attacks.<\/p>\n There is some evidence of a direct relationship<\/a> between dietary cholesterol intake and higher blood cholesterol levels. And some studies tell us<\/a> that people with type 2 diabetes or metabolic syndrome, cholesterol-based vascular disease, or a history of heart attack, stroke, or peripheral artery disease, would do well to lower their dietary cholesterol consumption.<\/p>\n But now, a growing body of evidence is implicating saturated fat<\/a>, more than dietary cholesterol, as a primary driver of elevated blood cholesterol levels.<\/p>\n In some ways, though, it\u2019s a moot point whether dietary cholesterol is the culprit or whether it looks that way because foods high in cholesterol are also high in saturated fat. The fact is that the same foods often contain both dietary cholesterol and saturated fat. It\u2019s like arguing that hood ornaments are dangerous because so many people are killed by them when they\u2019re attached to speeding cars. The hood ornament \u2014 in this case, the cholesterol \u2014 may be more of an accomplice than a cause. But at the end of the day, it\u2019s the whole package that matters. And when it comes to cholesterol guidelines, arguing about which part of a speeding automobile is dangerous is fairly academic, in some respects. Whether you\u2019re worried about hood ornaments, bumpers, or tires, if you\u2019re a pedestrian, the best advice is still going to be to stay off the freeway.<\/p>\n Cholesterol is found only in animal products. Even though some plant foods are high in saturated fat \u2014 such as coconut \u2014 plants do not contain any cholesterol.<\/p>\n Just like you and me, animals produce cholesterol in their bodies. When we eat animal-derived products, we consume some of the cholesterol that they produced and stored.<\/p>\n Some of the foods with the highest levels of cholesterol include:<\/p>\n As it happens, all of these also happen to be high in saturated fat.<\/p>\n If you want to follow cholesterol guidelines, and are looking to avoid cholesterol in your diet, you can eat all of the fruit, vegetables, grains, nuts, seeds, beans, peas, and lentils you want.<\/p>\n Not only do these foods not contain cholesterol, but they can also help lower high LDL and total cholesterol levels. They accomplish this feat in large part because plant foods are high in soluble fiber<\/a>.<\/p>\n Soluble fiber<\/a> binds to the cholesterol particles in your small intestine, preventing them from traveling to your bloodstream and other parts of your body. Instead, soluble fiber<\/a> removes cholesterol by way of excretion through your colon.<\/p>\n If you want to lower your cholesterol or help to prevent it from rising in the first place, it\u2019s a good idea to make some of the following foods the foundation of your diet.<\/p>\n Legumes include beans, peas, and lentils.<\/p>\n A 2014 review<\/a> of 26 randomized controlled trials, published in CMAJ<\/i>, found that eating just a \u00bd cup of legumes per day can lower LDL cholesterol by an average of 6.6 mg\/dl, compared to the effects of not eating legumes at all. (Read more about beans and legumes here<\/a>.)<\/p>\n Cocoa is the main ingredient in dark chocolate. In a 2015 study<\/a> published in the British Journal of Nutrition<\/i>, 100 healthy adults aged 35-60 years old drank a cocoa beverage twice daily for one month. After that, their blood cholesterol was measured. Those who drank the cocoa beverage experienced a 6.5 mg\/dl decrease in their LDL cholesterol, an increase in HDL cholesterol, and a reduction in blood pressure compared to the placebo group.<\/p>\n This doesn\u2019t mean your favorite dark chocolate candy bar just turned into a health food. Why? Because the added sugar (among other ingredients) in many candy products can negate the health benefit of the cocoa. Instead, find a chocolate bar that has a high percentage of cocoa, ideally around 75-85% or more. (For more on the health and ethical impacts of chocolate, see our article here<\/a>.)<\/p>\n Whole grains are grains that still contain all their nutrients and haven\u2019t gone through the refining process. Some examples of whole grains include whole wheat, barley, oats, quinoa, bulgur, and brown rice.<\/p>\n Whole grains are high in soluble fiber. Barley<\/a> and oats are especially good sources of a type of soluble fiber called beta-glucan<\/a>, which has been studied more for its effectiveness in lowering cholesterol.<\/p>\n A 2016 review<\/a> published in BMJ <\/i>looked at 45 studies and determined that eating three servings of whole grains daily could lower the risk of stroke and heart disease by up to 20%. What\u2019s more, eating up to seven servings of whole grains per day had an even bigger benefit. (Read more about grains here<\/a>.)<\/p>\n Nuts and seeds are high in monounsaturated fats, which are known to help lower cholesterol levels. Specifically, flaxseeds and chia seeds are rich in omega-3 fatty acids, a type of polyunsaturated fat linked to heart health<\/a>. And almonds<\/a> are rich in L-arginine, an amino acid that helps produce nitric oxide in your body and can support healthy blood pressure.<\/p>\n Nuts \u2014 especially<\/a> pistachios, macadamia nuts, cashews, and almonds \u2014 are also high in compounds called phytosterols, which resemble cholesterol<\/a> and actually block its absorption in your intestines. It\u2019s like you\u2019re gumming up the keyhole, so cholesterol can\u2019t open the door into your bloodstream. Very clever, phytosterols! (Read more about nuts and seeds here<\/a>.)<\/p>\n In addition to being high in fiber, avocados are rich in monounsaturated fats, which have cholesterol-lowering<\/a> effects.<\/p>\n A study published<\/a> in the Journal of the American Heart Association<\/i> in 2015 found that eating one avocado per day lowered high LDL cholesterol levels among overweight and obese adults, more than those who didn’t eat any.<\/p>\n Furthermore, a 2016 meta-analysis<\/a> examined 10 studies, finding that replacing other dietary fats with avocados was linked to lower levels of total cholesterol, triglycerides, and LDL cholesterol. (Read more about avocados here<\/a>.)<\/p>\n Dark leafy greens like kale, spinach, broccoli, and collards, are high in carotenoids such as lutein, which have been linked to a reduced risk<\/a> for heart disease. Carotenoids<\/a> act like antioxidants in your arteries, protecting them from plaque buildup. Animal studies<\/a> also suggest that lutein can lower LDL cholesterol levels.<\/p>\n Some research suggests that dark leafies may also bind to bile acids<\/a>, causing your body to excrete excess cholesterol. This is especially true when you steam them, even more so than consuming them raw.<\/p>\n Berries \u2014 as well as apples, citrus, and grapes \u2014 contain a specific type of soluble fiber called pectin. Pectin has been studied for its cholesterol-lowering effects, potentially reducing high levels by up to 10%<\/a>.<\/p>\n Berries are, of course, also great sources of antioxidants that promote heart health, making it a great idea to incorporate red, blue, and purple varieties into your diet. (Read more about blueberries here<\/a>.)<\/p>\n Garlic contains a potent plant compound called allicin<\/a>, which has been shown to have protective effects on heart health.<\/p>\n Research shows that garlic can help lower high blood pressure<\/a> and potentially promote healthy blood cholesterol<\/a> levels.<\/p>\n Onion peels<\/a> are especially high in heart-healthy compounds. (No, the research subjects didn\u2019t eat the peels; they were consumed in extract form.) Some animal studies<\/a> have indicated that adding onions to a diet could lower the risk of atherosclerosis. (For more on garlic and onions, click here<\/a>.)<\/p>\n Keeping your heart healthy is about more than one single nutrient \u2014 it\u2019s about your overall dietary pattern and other lifestyle choices, like physical activity, not smoking, and stress management. As researchers continue to learn more about cholesterol and saturated fat, we will likely continue to hear more updates on how much dietary cholesterol may (or may not) influence our health outcomes. Nutritional science is constantly evolving with the outcomes of more studies, and health advice sometimes changes as a result. But we can all do well to incorporate colorful, fiber-rich, and nutrient-dense whole plant foods into our diets and to limit our intake of processed foods, added sugars, and foods that are high in saturated fats. After all, even if cholesterol guidelines change, the advice to eat more plant foods is never going out of style.<\/p>\n Feature image: iStock.com\/MixMedia<\/i><\/p>\n Cholesterol is a hot topic in the nutrition world, with headlines presenting mixed messages around whether it\u2019s good or bad \u2014 and if it\u2019s required or you should avoid it in your diet. Here\u2019s what you need to know about cholesterol guidelines, your diet, and your health.<\/p>\n","protected":false},"author":7,"featured_media":19681,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,2639],"tags":[2037,1135],"class_list":["post-19673","post","type-post","status-publish","format-standard","has-post-thumbnail","category-blog","category-health","tag-cholesterol","tag-heart-health","wpautop"],"acf":[],"yoast_head":"\n![](\"https:\/\/cdn.foodrevolution.org\/hhc\/hhc-masterclass-logo.svg\"\/){kind=logo}
<\/div>\n What Causes High LDL Cholesterol Levels?<\/h2>\n
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Is Dietary Cholesterol Bad for You?<\/h2>\n
![\"Dietary](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-173921770.jpg\")
What Foods Have the Most Cholesterol?<\/h2>\n
![\"Steak](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-538353431.jpg\")
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8 Foods That Can Lower Blood Cholesterol Levels<\/h2>\n
![\"Foods](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1128687123.jpg\")
1. Legumes<\/h3>\n
2. Dark Chocolate<\/h3>\n
3. Whole Grains<\/h3>\n
4. Nuts and Seeds<\/h3>\n
5. Avocados<\/h3>\n
6. Dark Leafy Green Vegetables<\/h3>\n
7. Berries and Other Fruit<\/h3>\n
8. Garlic and Onions<\/h3>\n
The Verdict on Cholesterol<\/h2>\n
![\"healthy](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-643764526.jpg\")
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